Sorry for the lack of posts lately…


Long night with little Michael…



1:00 Bent Arm Pull Up Hold (Straight arm)

REST 1:00

1:00 Wall Walk (Smooth reps/perfect body lines)

REST 1:00

1:00 Hollow to Arch Holds (:10 each spot x 3)

REST 1:00

1:00 Wall Facing HS Hold

** All of these minutes are for quality instead of quantity/seconds held so take a quick break anytime, if needed



100/120 Calories on the Rower (8:00 cap)

100 Burpee Box Jumps/Step Ups

(25:00 cutoff)


Smooth and steadily work through trying to save some for the last little sprint on the last 10-20 burpee box jumps…

Justin VanBeek

Written by: Justin VanBeek

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