07/31/15 On minute

Min 1-10  10- R/L swings (16K)
Min 1-5    10 Burpees

07/28/15 On minute

min 1-10    10- R/L swings (16k)
Min 1-10     5- Sit-up, Jump-up ball slams (25# ball)
5- R/ L roll to jog

07/26/15 Workout

Warm up:  Min 1-5   10-burpees
10 R/L  swings/ cleans / snatches / Hi-pulls / OHP / squats

07/25/15 On minute

Min 1-5 10-  burpees
Min 6-10  10 curls (2-15#dbs)

07/24/15 On Minute

Min 1-5  10 burpees.  (busy day again)

07/23/15 Workout

Min 1-5   10 Burpees
Min 1-5    10  Quad Sprawl (from bear crawl position to squat position (sonnon exercise))
168 yard suicide
12  R/L forward rows

07/22/15 Workout

min 1-5     10 burppes
80 yard bear crawl

07/20/15 On Minute

20 minutes:
Min 1-10  10 squat thrusts
Min 2-20   5 R/L swings (24k)


2- rds:  6 R/L forward rolls

07/17/15 On Minute

Min 1-5   10 burpees.

07/15/15 On Minute

Min 1-7  10 burpees


100'  lunge walks

07/14/15 On Minute

min 1-5   10 Burpees

007/07/15 On Minute

Alternating 10 Minutes:

Min 1   10 R/L swings (16k)
Min 2    5 elevated pushups (39" platform)
40 yard bear crawl.
40 yard hand walk out and dbl. mountain climbers.

07/05/15 Alternating Minutes

20 Minutes:

Min 1- 10 Goblet squats (16k)      100 squats
Min 2 - 20 Pushups   200 pushups
80 yard jog.

07/03/15 On Minute

Min 1-10  5- sit-thru burpees.

07/01/15 On Minute

Min 1-6     10- burpees
5 x 5 roll to sit-up to stand ups
5- R/L  18" platform jump to rolls