Tuesday March 31st

Warm up 1000 M row WOD 200 M run 15 Push Press 115/65 200 M run 15 KB Swings 53/35 200 M Run 15 Burpees 200 M run 15 Box Jumps 24/20 3 rounds for time

Friday March 27th

Warm Up 15 Goblet Squats 15 Hollow rocks 15 Slam Ball 4 rds NFT Strength Bent Over Rows Using barbell concentrate on keeping a tight lower lumbar while in a bent over position and pull the bar to the chest pinching the shoulder blades together ending with a strong...

Thursday March 26th

Warm Up Dynamic Stretching WOD 100 Flutter Kicks (4 count) then 200 M run 50 Sit ups 200 M run 40 Sit ups 200 M run 30 Sit ups 200 M run 20 Sit ups 200 M run 10 Sit ups Then 100 Double Unders For...

Tuesday March 24th

Warm Up 400 M run 10 Hang Power Snatch 45/35 10 Knees to Feet Jumps 3 rds  NFT Strength Overhead Squats 5 X 5 WOD DeadLifts 225/155 Burpee Bar hops...