Warm-up:
400m Run
3 Rounds
10 V-ups
10 Back Extensions
10 DB Sumo DLHP
10 Archer Rows
10 Scorpion Stretches

FUNNY FUNNY FUNNY!!!!!!

Workout of the Day:

Deadlift (50%x10 60% x 6)= warm-up
80% x 3, 85% x 3, 90% x AMRAP

...then…

AMRAP in 10 minutes

5 SDHP (#105/#80)
10 Swings (2 Pood/1.5 Pood)

Warm-up:
2 Rounds
10 Jumping Jacks
10 Split Jacks
10 Seal Jacks
10 Power Skips
10 High Knee Tucks
High knee Run
Butt Kick Run
10 Figure 4’s
10 Straight Leg March
10 Walking Lunges
10 Backward Lunges
Backward Skip
Backward Run
10 Prisoner Squats
5 Inch Worms

Any Questions?????

“Unskilled and Unaware of it- How Difficulties in Recognizing ones own Incompetence Leads to Inflated Self-Assesments”- by Justin Kruger and David Dunning

Workout of the Day:

Snatch Balance 5-5-5
Turkish Getup 7-5-5-3
Farmers Walk 3x50 ft (increase weight each carry)

5-10minute rest

Tabata Mashup
Double Unders
Row
:30 seconds of work/:20 sec of rest 8 cycles