25 cal row
50 bench press (1/2 bw)
25 slam ball (20/12)
50 squats
25 box jumps
50 deadlift (3/4 bw)
25 double unders
twenty minute amrap
5 PULL UPS
10 PUSH PRESS
15 SUPERMANS
20 AB MAT SITUPS
10 kb swings
1 burpee
2 burpees
3 burpees
4 burpees
etc...etc... until 10 burpees are completed.
+rest+
run 1 mile/row 2k
HaPPy BiRT29hDAy KeLLy
3 rounds
29 overhead lunges (25/15)
29 box jumps
29 squats
three rounds for time
30 toes to bar
21 ground to overhead (95/65)
400 m run/500 m row
10-9-8-7-6-5-4-3-2-1
wallball (20/14)
sit ups
shoulder press
pull ups
200 meter run between each set
WE LOVE US SOME AMANDA!!
all of us at BRCF are so proud of you!
3-0
50-40-30-20-10
kb swings
ab mat situps
sdhp
PICK YOUR GIRL
diane
21-15-9
handstand push ups
deadlift (bw)
christine
500 meter row
12 deadlift (bw)
21 box jumps