Wednesday 031710

"Murph" (1/3 dose)

For time:

• 1/3 mile Run
• 33 Pull-ups
• 66 Push-ups
• 100 Squats
• 1/3 mile Run

32 min.

Tuesday 031610

Mix Bag

• Bench Press (8x135, 1x205, 3x185, 8x135)
• Arm Curls (90x8x3)
• Flys on Cable Cross with Bosu (25x12x3)

Monday 031510

Back to Basics

Complete as many rounds in 20 minutes:

• 15 Back extensions
• 15 Knees to elbows
• 65 pound Overhead squat, 15 reps

3 rounds

Monday 030810

"Helen" (1/2 dose)

Three rounds for time:

• Run 400 meters
• 21x 30 pound dumbbell swing
• 6 Pull-ups

15 min.

Thursday 030410

Outdoor Passing

3 rounds of:

• Run 400 meters
• 15 burpees

Wednesday 030310

Chest Lite

145x8x3 Barbell Chest Press
20lb Cable Cross Flys

Tuesday 030210

Back and Bi

Dumbbell shoulder press (40x8x3)
Seated Row (120x8x3)
Straight Bar Cable Curl (60x8x3)

Monday 030110

"War Frank" (1/2 dose)

Three rounds for time of:

• 12 muscle-ups (12 pullups / 12 dips)
• 50 squats
• 17 decline situps

21 min.