Here is this week's workout. Complete 50 reps of each exercise in any order.

Quickest time wins!

1.  Box jumps

2.  Pull ups

3.  Walking lunges (25/leg)

4.  Knees to elbows

5.  Push press 65lbs

6.  Back extensions

7.  Wall ball shots

8.  Burpees

9.  Single jump ropes

10.  Dips

New Year Workout - 100 Burpees

After a couple weeks off it's time to ring on the new year with burpees.

This week's workout is:

100 push-up burpees for time.

Rules:
1) chest to ground on way down
2) feet must leave ground on way up

Good luck and Happy New Year!

7 Up in honor of 7 Dec

Quickest time wins!

Complete a ladder with the following repetitions from 1-7 and back down and close with one set of 7 after the last round of the following exercises in the order below:

- 4 count push-ups

- 4 count jump jacks

- 4 count air squats

- 4 count bear crawl burpees

- 4 count steam engines

- pullups

Here is the order 1,2,3,4,5,6,7,6,5,4,3,2,1, and 7

Have fun!