Workout of the Day

10 Wall balls
10 Burpees
10 Sumo deadlifts
2 laps
20 pushups
20 lunges w/curl

20 minute AMRAP

One minute of everything
Row machine
pushups
toes to bar
burpees no push up w/ row
squat to press or push press
one minute rest
3x

20 t stab pushups
15 one handed clean to press
10 Side kettlebell swings
2 laps
20 ring push ups
15 side plank ups
10 one hand lunge with press
100 jump ropes
AMRAP 30 minutes

100 double unders
30 Clean to squat to press
100 mountain climbers
30 sumo deadlift highpull
100 situps
30 pullups
100 leg lifts
100 double unders
one mile run

1/2 mile run
30 squats
25 kb swings
40 leg lifts
20 push press
15 pushups
30 yard leap frog
400 meter run
start all over again from squats
3X

Row 350 meters
30 wall balls
20 toes to bar or 40 leglifts
30 box jumps
20 Sumo deadlifts
40 tricep dips
Run 2 laps

row 700 meters
same thing

Row 1,000
same thing

Warm up
Fran
21 Thruster/squat to press & 21 pullups then 15 reps then 9 reps

One minute each
Mountain climbers
burpees
situps
pushups
kb swings
jump ropes
one minute rest
3X

20 pullups
30 knees to chest
20 plank rows
50 yard shuffle
20 deadlifts
60 bicycle crunches
30 total overhead lunges
2 laps

20 minutes AMRAP

200 meters Backwards
10 burpees
10 jumping lunges
10 situptostandup or 50 high knees
200 meters run
15 Plank rows
15 Jump squats
50 yard shuffle
20 sumo deadlifts
20 pushups
100 mountain climbers

20 Shoulder flys
15 Sumo Deadlifts
one lap 200 meters
20 pushups
15 squats
one lap
20 situps
15 push press
25 back extension incline
one lap
4 rounds