3 Rounds
10 Banded Face Pulls
10 Banded Lat Pull Down
10 PVC Deadbugs
10 PVC Sumo Good Mornings
10 PVC Sumo Squats
09.08-09.14.2025
4 Rounds
400 Meter Run
20 Jumping Lunges
200 Meter Run
20 Burpees
100 Meter Run
20 Wall Balls
MCx: 20/14
MAx: 300-200-100m, lunges, 14/10
MVx: 300-200-100m, 14 reps, jump squats, in+outs, 10/6
GOALS + GUIDANCE: Run the four hundred in about 2:00, the two hundred in :60 or less, and the one hundred in :30 or […]
2K Row
150 Double Unders
10 Rounds of “Cindy”
1 Round Cindy:
5 Pull Ups
10 Push Ups
15 Squats
MAx: 1500m, 50 attempts, 3 pull ups (band) 6 push ups 9 squats
MVx: 1k row, 200 singles, 3 ring rows 6 knee push ups 9 squats
GOALS + GUIDANCE: Get ready to work! The 2k […]
3 x 10/10, build
GOALS + GUIDANCE: Stand with one foot slightly in front of the other and a dumbbell in the opposite hand. Push your hips back (like an RDL) until you feel a stretch in the hamstring of your front leg, then immediately stand back up. Do […]