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100 Thrusters

90 sit-ups

80 push-ups

70 sit-ups

60 burpees

50 sit-ups

40 lunges

30 sit-ups

20 pull-ups (strict)

10 sit-ups

*After every round of sit-ups complete a 400m run (approximately 2:30 minutes)

*sub bent rows for pull-ups (hold at top for 3 seconds on the bent rows)

*use barbell, dB or kb for thrusters

Warmup: 5 minute run

Then 3rds

10 squats

10 squat jumps

30 sec plank

20 sec hollow hold

Mobility: couch, chest, overhead wall, pigeon

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It’s been a while!

Good morning, Sorry about not sending an email out this weekend regarding the new rules. I’ve been having some technical problems with the computer. Please remember to wear your mask and sanitize when