Saturday 4.21.18

“Scarface”

With a partner,

for time:

600m run

60 dumbbell snatch 50/35lbs

60 box jumps 30/24″

400m run

40 dumbbell snatch

40 box jumps

200m run

20 dumbbell snatch

20 box jumps

Thursday 4.19.18

functional fitness

“Bro Day”

3 rounds for quality of:

10 strict pullups

10 disco deadlifts, per leg

15 dumbbell bench press

15 face pulls

20 Russian twists

20 second hollow rock hold

rest 3 min between rounds

then,

3 rounds for quality of:

15 barbell curls

15 triceps extensions

Tuesday 4.17.18

ab routine

“Multiplier”

3 rounds for distance,

complete as many reps as possible in 3 minutes of:

20 hand release pushups

20 ring rows

Max distance kettlebell farmers carry 53/35lbs