WORKOUT AMRAP20 WITH PARTNER 40 WALLBALLS/PLANK 40 RUSSIAN TWIST/WALLSIT 40 GROUND TO OH/OH HOLD 40 WALLBALL PASS SITUPS

STRENGTH EMOM10 EVEN – 10 STRICT DB SHOULDER PRESS (5 EACH ARM) 45/35 ODD – 10 BENT OVER DB ROWS (5 EACH SIDE BOX FOR SUPPORT) WORKOUT THE LONGEST MILE 4 ROUNDS 10 BURPEES 100M RUN 10 AIR SQUATS 100M RUN 10 PUSHUPS 100M RUN 10 SITUPS 100M RUN  

STRENGTH BENCH PRESS 3 X 4 90% WORKOUT FOR TIME 3 ROUNDS 10 BACK SQUAT 135/95, 95/65, 65/45 10 V-UPS REST 2 MIN 3 ROUNDS 10 DEADLIFT 225/155, 185/135, 135/95 10 RING DIPS  

STRENGTH CLEAN AND JERK 4 X 2 95% WORKOUT HAPPY 30th BIRTHDAY BRITTNEY!!!!!!! DIRTY THIRTY 30 BOX JUMPS 24/20 30 JUMPING PULLUPS 30 KB SWINGS 35/25 30 LUNGES 30 KNEES TO ELBOWS 30 PUSH PRESS 45/35 30 BACK EXTENSIONS (SUPERMAN) 30 WALL BALLS 20/14 30 BURPEES 30 DOUBLE UNDERS  

STRENGTH 7 MIN OF HELL 30 SEC OF EACH MOVEMENT WITH 30 SEC LEG HOLD TO BEGIN AND BETWEEN EACH MOVEMENT V-UPS RUSSIAN TWIST BICYCLE DEAD BUG CRUNCHES WINDSHIELD WIPERS TOE TOUCHES WORKOUT AMRAP 20 3 COLONEL P’s 135/95, 95/65, 65/45 10 PUSHUPS 10 BOX JUMPS 24/20 1 COLONEL P = 1 POWER CLEAN –…