January 5 thru 10

5 Jan

Monday (away) and Tuesday(here)

Tabata Squat 20 sec of squats followed by 10 sec of rest for 8 sets or 4 total minutes



Ring Rows



Tabata Squat again shoot for the same number as the first set

Wednesday (away)

For Time

Row 1k

25 Med Ball Cleans

20 ring Dips

Row 750m

20 Medball Cleans

15 Ring Dips

Row 500m

15 Med Ball Cleans

10 Ring Dips

Thursday (away)

As Many Rounds as Possible in 20 min

10 Air Squats

10 Situps

10 Good Mornings

10 Pushups

Friday (away) and Saturday(away)

50 Box Step Ups

50 Situps

50 DB Push Press

50 Ring Rows

50 Med Ball Cleans


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