Core on Sunday

3 Rounds:
12 – Walk out planks
12 – Star sit-ups (both sides count as one)
12 – Windshield Wipers (both sides count as one)
30 seconds rest  0 – Thread the needle side planks –
10 – Knees to elbows in plank position (both sides count as one)
10 – Thread the needle (each side)
5 – guard rotations (each direction)

Day 3

– wife –
2 Rounds:
.5 mile run
20 – Kettle bell swings
20 – rope pull downs
12 – box walk ups
20 – back extensions

at home
2 Rounds:
25 – jump squats
25 – mtn. climbers (both knees count as 1)
25 – wall balls (the ball is on the rack in the garage)
25 – coffin sit ups

Day 2

– wife –
2 Rounds:
250-meter row
20 – TRX – knees to elbows
20 – Australian TRX pull ups

AT HOME:
3 Rounds:
10 – Jump Squats
10 – Ball Slams
10 – Arm raises with blue elastic band

Workout of the Day
Barbell Bent Over Row
Find your 1 rep max.
test test test

Post your scores to the Whiteboard.

Grunt 5

Run 1/2 mile for warm up

21-15-9
– Kettle Bell Swings
– Rope Pulls
– Wall Balls
– Battle Ropes
– TRX Spider Mans