Deadlift Technique/Work Depending on Skill Level

3 Rounds NFT of

5 Sandbag Get Ups

7 Windmills

9 Step Ups w/ Sandbag

OH Sandbag Walk

Almost done finishing up the space!

Big thanks to my Brother and Dad, who helped me design and build them.  They look great and feel even better.  Great job to everyone this week so far for breaking them in.

21-15-9

Push Press

Knees to Elbows

KB Swing

Burpies

BIG TIRE FALL HARD!

Tabata 20sec work/10sec recovery

8 Rounds each of…

Pull Ups

Squats

Push Ups

Box Jumps

Rope Whips

Relax, enjoy your Sunday.  Thanks to everyone for a great first week!

4 Rounds for time of

15 Thrusters

5 Muscle Ups

400m Run

4x100m Sprint

15 Over Head Squats

6 Tire Flips

3 Seated Rope Climbs

2x100m Sprint

12 Over Head Squats

4 Tire Flips

2 Seated Rope Climbs

100m Sprint

9 Overhead Squats

2 Tire Flips

1 Seated Rope Climb

Beginners: Squat/Back Squat Technique

Advance: Work up to 3×5 Back Squats

3 Rounds for Time of

25 Wall Ball Shots

20 SDHP

15 Ring dips