Workout of the Day

250 Meter Row

50 Push Ups

250 Meter Row

50 Stationary Lunges

250 Meter Row

50 Sit Ups

250 Meter Row

50 Burpees

4 Rounds

4 Cartwheels

4 Wall Climbers

4 – 2 Count Burpees

4 Strict handstand Push Ups

100 Meter Run

5 Rounds

8 Toes To Bar

8 Overhead squats 95/65

8 Power Snatches 95/65

“Murph”

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile un

Heats On The Hour Starting At 6:00am

Back At The Gym

12 Minute AMRAP

2 Person Team, Alternating Between

16 Push Press 135/95

16 Goblet Squats 53/35

For Time In Any Order

8 Chest To Bar Pull Ups

8 Box Jumps 30/24

8 Kettlebell Swings 70/53

8 Toes To Bar

8 Medball Cleans 20/14

8 Goblet Squats 70/53

8 Hand Release Push Ups

8 Oceanside Burpees 45/35

4 Rounds

20 Overhead Stationary Lunges With Plate 45/35

20 Sit Ups

20 Jumping Jacks

20 Wally’s

14Minute EMOM

Ground To Overhead 135/95

5 Push Ups

5 Air Squats

Standing Max Height Box Jump

Then,

3 Rounds

15 Dead Lifts 225/155

21 Kettlebell Swings 53/35

“Grace”

30 Clean & Jerks 135/95

8 Minute Rest

“Isabel”

30 Snatches 135/95