20-30 MINUTES AMRAP
1 RUN LOOP
10 HANGING BAR AB MOVEMENT (YOUR CHOICE, T2B, STRICT, CAMILLE LEBLANC, K2E, ETC)
8 BOX JUMP
6 GROUND TO OVERHEAD (YOUR CHOICE, DB SNATCH, CLEAN & JERK, ETC)
1 BEAR CRAWL SHUTTLE
6-13-17
50 WALL BALL
5 STAIR RUNS
50 EACH SUPERSET BENT OVER ROWS AND TRICEP DIPS
5 STAIR RUNS
50 EACH SUPERSET CURLS AND PUSHUPS
5 STAIR RUNS
50 EACH SUPERSET PULL UPS AND LUNGES (OH, FRONT RACK, ETC)
6-14-17
4X30 NEW AB SEQUENCE BUY IN
RUN LOOP
ANY ORDER
100M SPRINT
100M SLED
100M FARMERS CARRY
RUN LOOP
ANY ORDER
100M SPRINT
100M SLED
100M FARMERS CARRY
RUN LOOP
ANY ORDER
100M SPRINT
100M SLED
100M FARMERS CARRY
RUN LOOP
HAPPY 6-12 BIRTHDAY TO MIXED FITNESS ARTIST STAND OUT NICK HANKINS WHO IS CONTANTLY AT THE TOP MFA'S MOST IMPROVED LIST
