Heavy Turkish Get Ups 5 x 2 per side
Partner Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

With a continuously running clock move from station to station with no rest.  Work 30 seconds per station.
Lateral Swings
Ring Rows
Box Jumps
Push Ups
Air Squats
Sit Ups

Turkish Get Ups 5 x 2 per side
Every 2 minutes for 20:00
5 Burpees
10 Push Ups
15 Air Squats
20 Swings

Deadlift 5 x 5
Partner Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
**One person works while the other rests.

1 Legged Deadlift 5 x 5 per side
Every 2 minutes for 20:00
5 x Push Ups
10 x Sit Ups
15 x Sumo Deadlift High Pull
20 x Air Squats

Windmills 5 x 5 per side
Then Every 2 minutes for 20:
5 Burpees
10 Push Ups
15 Swings
20 Air Squats

Dead Hang Pull Up Ladders
3 x 1, 2, 3, 4, 5
As Much Work As Possible in 15:00
15 Push Press
30 Air Squats

Congrats to the winners of the 300 challenge: Katie S (Fastest & Most Improved women), Dr Mike Forbes (fastest male) and Corey F (most improved male)!! How will they spend the extra moolah?
Strict Pull Ups 4 sets max reps
Then…
Perform as much work as possible in 5 minutes. Rest and repeat 3 times.
5 Double [...]

Tabata Monday
Work 20 seconds, rest 10 seconds. Repeat 8 times!
Snatches
Push Ups
Sit Ups
Pull Ups
Air Squats

Special thanks to all of the men and women in harm’s way right now serving on active duty. Thank you for your sacrifice and the sacrifice of your families.
Windmills 3 x 5 per side
Partner Cindy
How many rounds can you and your partner get in 20 minutes?
Pull Ups x 5
Push Ups x 10
Air [...]