1/17/17 Here We Go

Quickest time wins.  I may not be able to do this due to our FTX.  GL!!

4 rounds for time

-.5 mile run

-back extension x 10

-crunches x 15

-pull ups x 10

-bodyweight squat x 20

-burpee broad jump x 8

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!