7/13 Work Out

Warm-up
15 air squats
2 min jump rope
400 meter run

Work Out  - 3 cycles of below
8 pull-ups
Round the horn wall ball (6,6,10,10,13,13,20)
8 toe clickers

7-12 Work Out

Warm-up m- 2 cycles
10 burpees
8 ring jumps
20 step ups
20 leg pull back

Work out - 3 cycles
20 wall ball
25 traveling lunges with MB rotation
20 tricept dips on bench with strait legs
10 knees to elbow
10 side plank push-ups
30 presses with plate on bosu

Tire drag - 2 laps
walk hill with weighted vest

7/9 Workout

Warm-up
Run hill 2 times

4 cycles of the below
8 pull-ups
15 press with 45 lbs
25 air squats
25 push-ups

7/8 Workout

Warm up   - three cycles
1 min jump rope
5 ring jumps

Work out - two cycles
Rope undulation - 30 sec each of below
      single arm right
      single arm left
      slammers
      inners
      outers
      boxers

60 sec each of the below
   hammer
   air squats
    wall ball

STRETCH

7/7 Work out

Warm up - 2 cycles
20 air squats
10 burpees
30 step-ups

Work out - 2 cycles
15 front squat and press
30 push-ups
3 rope climbs
30 step-ups on the bosu

Song - Balls to the Wall - alternate below
crunches/criss cross leg out/ superman
wall ball

9 railroad tie flips

Actual Workout time  =  35 min.

7/5 Workout

Warm-up - 2 cycles of the below
1 min. jump rope
10 ring jumps
400 meter run

Workout - 3 cycles of the below
20 dumbell thrusters
10 pull-ups
20 box jumps
10 knees to elbow
15 bag flips
15 undulation on each arm
60 sec breath

STRETCH!!

Actual Total Time with Warm-up  =>  30 min.

6/30 Work out

#1 
AMRAP 30minutes
15 air squats
tennis stretch
4 rope climbs
15 sumo squats
15 push press
15 overhead tricepts
10 front squats
20 sit-ups

Stretch