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3 rounds for time 10 Air Squats20 Walking Lunges20 Box Jumps post time to comments….

Do Tabata sets of the following * Push-ups* Sit-ups* AirSquats Tabata Intervals – For 20 seconds do as many reps of the assi…

Find a nice strech of Telephone poles and complete as many rounds of the following in 20 mins Sprint the distance of two poles, wa…

Three rounds for time of:Run 200m-100m-50m12-9-6 SDHPPullups. Post time and loads to comments so you want to run 200m then do 12 S…

Deadlift 5-5-5-5-5 reps Post loads to comments. compare to 3/9/07…

5 rounds for time 20 Walking lunges with dumbbells10 DB Snatches (5 left 5 right)10 Push-up Post time to comments Note: place one …

Going to try posting a ‘Bonus’ work out each week. It’s a space that will not only have a suggested work out but…

Run .25 miles20 squats15 pull-ups30 push-ups15 pull-ups20 squatsRun .25 miles Post time to comments compare to 3/9/07…

Do CFWU 2x without the dips then the following. Weighted dips 5-5-5-5-5 reps Post loads and bodyweight to comments. Be sure to use…