2/28/19 Workout

100 yard bear crawl. = 265 reps

Friday 2/25/19 Workout

Min 1-15 (6) burpees.
5x5 R/L renegade rows, (platform), 20k
 "      "           "          "                       24k
R/L OH hold (16k)
2- R/L  front fly hold (30sec) 7# db
2- R/L rifle hold          "              "
30 sec sumo high pull hold 16k

Friday 2/22/19 Workout

5- Neg pullups /   3- 10 sec pushup punches.
1- L/R Turkish get up (15# db)
5- (5)- dips (ladder) feet on floor
3- 5- pullups

Thursday 2/21/2019 Workout

Min 1-15- (3) burpees w/ C-OHP (2-15# dbs)
Min 16-20 (3)   "               "           (2-20# dbs)
4 sets 5- bar pullups
FIRE LADDER:
18 feet:  fire feet up/back
1-2's U/B
1-2's sideways U/B
1- icky shuffle u/b
2- step behinds
2- step overs
2- in-outs
1-1-4's

Monday 2/18/19 Workout

55- bear crawls w/renegade rows (2-15#) / 25- lunge walks w/ C-OHP.
5- 3 x  neg pullups / 5- lean back, (on knees).
 5- right hand sit thru holds

Friday 2/15/2019 Workout

5 sets: 5- bar pullups / 5- deck squat w/ball slam (#25 ball) /  5- burpees w/ C-OHP (2-15# dbs)
5 sets 3- pull up negatives / 5- R/L C-OHP (20# DB)

Wednesday 2/13/19 Workout

10 rds: 5- bar pull ups / 5- burpees w/ C-OHP (2-15# dbs)
2 rds; 5- neg. pull ups / 5- R/L OHP ( 16k)

Monday 2/11/19 Workout

Min 1-15 (6) burpees.

Friday 2/8/19 Workout

54 bear crawls w/ renegade rows (2-15# dbs)
return: 20 lunge walks w/C-OHP (2-15# dbs)
 2- 5- bar pullups

Monday 2/4/2019 Workout

100 yard bear craw w/ 16' tire.
2- 5- pullups / squats OHP (2- 12k)
Speed ladder:
\1-2's up/bk
1-2's sideways u/b
1-icky shuffle u/b
1 5's U
1- step behind u/b
1- step over u/b
1- in-outs u/b

Friday 2/1/19 Workout

Min 1-15 (6) burpees.
1-14 ft fire feet
1-2's up/bk
1-2's sideways u/b
1-icky shuffle u/b
1 5's U
1- step behind u/b
1- step over u/b
1- in-outs u/b