It’s not whether you get knocked down. It’s whether you get up. – Vince Lombardi

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Warm Up: Down and Backs 

  • 50 Jump Rope 

  • 25 Bird Dogs 

  • 12 Hollow Rocks 


10 Minutes to complete: 

  • 1,000/800m Row 

  • 40 sit up 

  • 30/20 cal bike 


8 Minutes to complete:

  • Prowler Push Down and Back 

  • 30 Kb Swing 

  • 20 Wall Ball 

  • 10 Atomic Burpee 

  • 5 Ball Toss Over Shoulder 

6 Minutes to complete: 

  • 500/400m Row 

  • 20 Sit Up 

  • 20/12 Cal Bike 


4 Minutes to complete: 

  • Prowler Push Down and Back 

  • 15 KB Swing 

  • 15 Wall Ball 

  • 10 Burpee 


2 Minutes to complete: 

  • 20 Ball slam
    *finish rest of time do slam ball carry