3 or 4 Rounds for time:


Row or Run 200 Meters

20 Wall ball

10 pull ups (do jumping pull ups if cant do regular pull ups)

3 Rounds:

20 weighted incline abs

5 bench

20 box jumps

5 front squat

3 Rounds:

5 Thrusters
5 Lat Pull down
5 Back extensions
5 chin ups
20 abs--choice (weighted)

10 Rounds


10 backsquat
10 push ups
10 KB swings
1 tippin run

8,6,4,2


Air squats

Push ups

Pull ups

Lunges

Bicep curls

Rest Day!


8 Days till PSACS!!!!

Taper workout:

3 Rounds:

8 backsquat (40% max)

8 push ups

8 bent over row


25 ball abs

*Reduce by 2 reps each round

2 Rounds:

2 tippin run
20 box jumps


2 balcony run
20 air squats


2 tippin run
20 KB swings


2 balcony run
20 lunges

4 Rounds

8 weighted lunges (each leg)

6 DB burpees

4 box jumps

2 bench pull ups

2 stair runs

Rest Day :) Enjoy the sunshine!