5 & 10

Choose one of the following options-

Option 1> 3 Months

10 rounds for time:

10 Burpees

10 Squats

10 KB Swings 25/35

10 Pushups

10 Vups


Option 2 > 3 Months

5-8 rounds for time:

10 Burpees

10 Squats

10 KB Swings 25/35

10 Pushups

10 Vups


Option 3 < 1 Month

5 rounds for time:

5 Burpees

5 Squats

5 KB Swings 10/15

5 Pushups

5 Vups


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Happy Birthday to THIS guy! 50 years strong!



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Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months @ Home: Put exercises into a hat and draw after each run Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then sp