” Four Score “ 500 Meter Row 21 Squat Clean (95, 65) 500 Meter Row 15 Squat Clean 500 Meter Row 9 Squat Clean
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5am,6am,9am, 5pm,6pm
On the Min do 5 Box Jumps. then with time remaining do as many wall balls as you can till the next min starts then
5am,6am,9am,5pm,6pm
3 ROUNDS OF: 400 M RUN 21 KB SWINGS 2 POOD 21 CHEST TO BAR PULL UPS 3MIN REST THEN: 50,40,30,20,10 OF DOUBLE UNDERS/TUCK JUMPS
9AM,9:30,10AM,10:30,11AM
“Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps)
5am,6am,9am 5pm,6pm
25-20-15-10-5 pull ups Abmat Sit ups Push press
5am,6am,9am 5pm,6pm
Five rounds for reps of: Box Jump 30 seconds Rest 30 seconds Kettle bell swing 30 seconds Rest 30 seconds Ring dip 30 seconds Rest
FBO Fitness 