10-8-6-4-2 back squat with 2 sec pulse

8-6-4 DB shoulder press 

8-8-8 bent over row with a bicep curl 

20-10-5 Burpee- tuck jumps 

8-8-8 straight arm DB chest press from a lying position 

 

12 back squats 

11 box jumps 

10 push up jacks 

9 mountain climbers each leg 

8 Burpees

7 DB push up 1 arm row (each arm)

6 squat jumps 

5 high knees 

4 dips 

3 dip toe touches (each leg)

2 plank holds: 1 min each side 

1 mile run 

Post your time below!!! 💪🏻🏃🏋🏼

4 rounds: 

8 back squat 

10 push ups 

20 DB lunges

.25 mile run 

2 rounds: 

Tippin run 

20 Burpees

Tippin run 

20 mountain climbers 

Tippin run 

20 DB curl and press

Tippin run 

20 sword pulls each side 

Tippin run 

20 DB deadlift 

Tippin run 

20 walk out push ups 

Friday

20 step up overhead press 

3 x 10 Burpees 

20 kb swings 

20 lb upright rows 

3 x 10 DB row (right and left) then a push up. 

3 x 10 cable crossover 

3x 8 clean and jerks 

Thursday

5 rounds:

Tippin run 

8 push ups 

8 Burpees 

8 high knees 

8 dip- toe touches 

3x 8 seated row 

3x 8 front squat 

3 x8 bench pull ups 

4 rounds: 

10 DB thrusters 

20 abs with weight 

10 jack push ups 

8 back squat 

5 pulls ups 

Backsquat 8-8-8

 

DB Push up 1 arm row  10-8-6

 

30 mountain climbers x 3

 

3 x 8 pull ups

 

4 x 10 KB swings