Daily updates

"THE PHANTOM"
6 Rounds:
1 Minute Calories
1 Minute Burpees
1 Minute Double Unders
1 Minute Rest

Fitness/Sweat – Single Unders /Any other modifications

"SNACK BAR"
3 Rounds For Time:
400 Meter Run
10 Power Cleans (135/85)
40/28 Calories Schwinn Bike
10 Push Jerks (135/85)

Fitness – Barbell Weight (115/65)
Sweat – Any other modifications

"THROWING HANDS"

PART 1

[0:00-10:00]
Every 2:00, complete a set:
12-8-6-4-2
Front Rack In-Place Lunges
Increase loads across each set
After the set of 2, put equipment away and prep for Part 2.
[3:00 rest before starting Part 2]

PART 2

For Time:
40-30-20:
Abmat Sit-ups
American Kettlebell Swings (70/53)
Directly into…
30-20-10:
Medball Overhead Sit-Ups (14/10)
Barbell Good Mornings

Fitness – KB Weight (53/35)
Sweat – Focus on technique with KB Swings / Any other modifications

**"UNFRIENDLY FRAN"

On the 4:00 x 5 Rounds:
21/15 Calorie Row
12 Kipping Pull-ups
9 Thrusters (115/85)

Fitness – Banded Chest to Bar Pullups / Barbell Weight (95/65)
Sweat – Any other modifications