August 28, 2023

3 rounds:

10 Bulgarian split squat (5 ea leg with 25lbs)

10 hip thrusters with (2) 25lbs DB

10 bench press (55lbs)

10 leg lifts 

10 push ups (knees)

200m run

Then 2 rounds:

10 arm raises with (2) 10lbs plates 

100 crunches

August 25, 2023

 4 rounds:

10 deadlifts (65lbs)

10 lateral arm raises (10 lbs plates)

10 leg lifts

10 American KB Swings (25lbs)

Run 200 m

August 24, 2023

 4 rounds:

Bench press

Bent over row

Goblet squats

Push ups

Reverse curl 

200m run alt with 50 jump ropes 

August 22, 2023

 4 rounds:

Back squats 

Hanging Power clean 

Bench press

Leg lifts 

50 jump ropes 

August 18, 2023

 4 rounds:

200m run

10 hang power clean (55lbs)

5 burpees 

25 sit ups 

August 17, 2023

 4 rounds:

10 Bulgarian split squats (20lbs)

10 Hip thrusters (20 lbs DB) 

20 Sit ups

50 Jump ropes

10 Lateral raises (fwd only)

10 Bench press (55lbs)