6/28 Workout

30 air squats

2 cycles of the below
30 wall ball
15 sumo dead lift
20 walk lunges with plate
20 kneeling medicine ball throws with push-up
10 suspended push-ups
30 undulation explosions
50 box jumps
8 pull-ups
60 second breath

STRETCH

Actual time with warm-up = 35 min.

6/27 Work out

30 air squats
30 wall ball

3 cycles of the below
8 front squats
8 shoulder press
8 push press
elbow plank for max time

Finish with 15 railroad tie flips

6/25 Workout

Warm-up and work out


400 meter run
20 ring jumps
400 meter run
20 ring jumps
20/20 single arm undulation
20 side arm undulation
60 tire flips
5 laps tire drag
5 save my buddy
400 meter run
STRETCH!

Actual time = 40 min.

6/23 Work out

AMRAP in 20 min.

15 box jumps
8 x 3 push-ups on medicine ball ( left, top, right)
30 sitting medicine ball passes

Actual reps by author (3.5)

6/21 Work out

Warm-up
5 min jump rope
20 hammer swings

Work-out
25 walking lunge
20 pull-ups
50 box jumps
25 dips
20 elbow to knees
15 dumbell lawn mowers
30 sit-ups
20 squat press dumbells
30 wall ball
400 meter run
4 buddy saves

Actual Time = 30 min.

6/20 Work out

Cardio/Ab Day

Warm-up  30 sec each x 3 cycles
jog in place
power jacks
heels up
ski abs

Work out
20 push-ups on the Bosu
1 min. heismans on bosu
1 min. plank
15 squat jumps on the bosu
15 dips on tire
15 lunges on bosu
20 strait leg crunches on bosu
12 bag flips
600 meter run
40 ab criss cross on bosu
15 wall ball
1 min. Russians
20 dips on tire
15 elbow blank knees to side
12 bag flips
15 supine plate press
15 boxjumps
20 seated medicine ball pass
30 wall ball

Actual Workout Time - 33 min.

6/17 work out

Warm up - 2 cycles of the below
15 air squats
50 jump rope
10 burpees

Work out

4 cycles of the below
15 bag flips
20   wall ball
10  pull-ups
30  plank - knees to side
12 military press
10 tricepts on ropes
60 sec breather

Actual times 
cycle 1 4:33 + 60 sec breather
cycle 2  4:37 + 60 sec breath
cycle 3  5:10 + 60 sec breath

Total workout + warm-up  = 28:28