Pull Up Ladders (1,2,3,4,5)
Every 2 minutes for 20:00
Burpees x 10
Swings x 10
Push Ups x 10
Sit Ups x 10

1 Leg Deadlift 5 x 5 per leg
Team Relay
As many time as possible in 20:00.
7 x Burpees
7 x Sumo Deadlift High Pull
7 x Box Jumps

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

Happy Monday!
Find a partner. One person works while the other rests.  Repeat 2x’s.  Record your team reps.
 
 
 
 
 
3:00 max reps Thrusters                                                                                                                          1  min rest
3:00 max reps Burpees 
1 min rest
3:00 max reps Pull ups 
1 min rest

(Hanging) Knees to Elbow 5 x max reps
Team How Many In 20:00?
8 Burpees
8 Cleans
8 Lateral Jumps per side

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

Break Into Teams of 3. One person at a time works. Do as many rounds as possible in 25:00.
7 Burpees
7 Med Ball Cleans
7 Box Jumps

Heavy Split Squat 4 x 5
For Time:
10/9/8/7/6/5/4/3/2/1
Double Front Squat
Burpees

Join us for Dover’s only Haunted Halloween workout!!
Repeat 7 times as fast as possible:
Men use 24 kg women use 12 kg.
Snatches x 7/7
Ring Push Ups or Elevated Push Ups x 7
Front Squats x 7/7
Burpees x 7
Pull Ups x 7

Every 2 minutes for 20 minutes do the following:
5 Burpees
10 Push Ups
15 Knees to Chest
20 Air Squats