Dead Hang Chin Up Ladders
1/2/3/4/5
How Many in 15:00?
7 x Sit Ups
7/7 x Renegade Rows
21 x American Swings

Front Squats 5 x 5
Then For Time:
Walking lunge 50 ft.
21 American Swings
21 Sit-ups
Walking lunge 50 ft.
18 American Swings
18 Sit-ups
Walking lunge 50 ft.
15 American Swings
15 Sit-ups
Walking lunge 50 ft.
12 American Swings
12 Sit-ups
Walking lunge 50 ft.
9 American Swings
9 Sit-ups
Walking Lunge 50 ft.
6 American Swings
6 Sit-ups

How Many In 20?
Turkish Get Ups x 2 per side
Split Squats x 4 per side
American Swings x 12
Thrusters x 8 per side

Do as much work as possible in each 4 minute round.
Repeat 5 Times:
12 x Air Squats
9 x American Swings
6 x Push Ups

Every 5 minutes do the following:
10 Burpees
20 American Swings (women 16 kg, men 24 kg)
30 Sit Ups
40 Air Squats
Repeat 5 times!

Complete the first round with swings and the second round with box jumps!
50 American Swings/Box Jumps
10 Burpees
40 American Swings/Box Jumps
20 Pull Ups or Ring Rows
30 American Swings/Box Jumps
30 Push Ups
20 American Swings/Box Jumps
40 Sit Ups
10 American Swings/Box Jumps

Happy B-Day “Diezel Dawn”!!
Repeat 5 Times:
Run 1/4 mile
25 Bodyweight Squats
25 Push Ups
25 Sit Ups
25 American Swings (men 24 kg, women 16 kg)

Happy B-Day Kayla!!
This workout is a “Beekeeper” special!!
Repeat twice and enjoy the delicious sweetness of the “Beekeeper’s” flavorful workout medley.
50 American Swings
10 Burpees
40 American Swings
20 Ring Rows
30 American Swings
30 Belly Push Ups
20 American Swings
40 Knees to Chest
10 American Swings
50 Box Jumps