Physical Training

E3MOM for 30 Minutes Buy In: 4 minutes for a 400m run then, Until your reach 100 Thrusters 2 min of Work 100m run Max Thrusters (95/60) 2 min of Rest

For each part: 5-minute AMRAPs and 1-minute Rest Between Part 1 15 cal C2 Bike 10 Lunges 5 clean and jerk (165 / 115) Part 2 15 cal Row 10 x wall ball. (20/14) 5 KB Deadlift (70/53) Part 3 15 cal Ski Erg 10 GHD Sit-ups 5 Bench Press (185/95) Part 4 15 Air…

REST DAY Everybody needs a day of rest. Enjoy it!

REST DAY Everybody needs a day of rest. Enjoy it!

Sport Basketball

E3MOM for 30 Minutes 12/9 Cal on Assault Bike Try to complete the calories in 25 seconds or less.

50 Rounds for Time: Air Squat Lunge Lunge Dip

8 Rounds Each for Time: Partner: You go I go 200m Run 5 Squat Cleans (135/95)

Jackie: For Time 1000m Row 50 Thrusters (45/35) 30 Pull-Ups

REST DAY Everybody needs a day of rest. Enjoy it!