Daily updates

"Empty Calories"

27-21-15-9:
Row Calories
Overhead Squats (95/65)

"Oil Change"

For Time:
1 Mile Run
50 Toes to Bar
30 Power Snatches (115/85) 

Fitness – (95/65) Knees to elbow/chest
Sweat – Keep weight light/focus on technique and any other modification of Toes to Bar

AFTER PARTY

Body Armor

4 Giant Sets:
30 Seconds Max Strict Pull-ups
30 Seconds Max Dumbbell Bench Press
30 Seconds Max Strict Pull-ups

Rest 1:30 Between Sets

"Buttercup"

On the 3:00 x 5 Rounds:
2 Rope Climbs
25 AbMat Sit-ups
5 Deadlifts

Fitness – 1 Rope Climb or 12 strict pullups
Sweat – Any other modification of rope climbs

AFTER PARTY

Cool Down
10-15 Minutes of Stretching & Rolling

Recommended Targets:
Hamstrings
Forearms
Lats
Lower Back

"Kelly Rowland"

For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of "Kelly":
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24"/20")

Fitness – Wallball (14/10)
Sweat – Any modification of Box Jumps / Keep the wallball light

AFTER PARTY

Body Armor

3 Sets: 8 Barbell Strict Presses
3 Sets: 12 Weighted Ring Dips
3 Sets: 16 Weighted Glute Bridges 

Rest as Needed Between Sets