Daily updates

"WALK THIS WAY"

On the 3:00 x 10 Rounds:
100 Meter Farmer's Carry (50’s/35’s)
Max Bike Calories

Fitness – Dumbbell Weight (35/20)
Sweat – Any other modifications

"BARBARA"

5 Rounds For Time [35 Minute Time Cap]:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats

Rest 3 Minutes Between Rounds

Fitness – Any modifications for Pushups or Pullups
Sweat – Any other modifications

"SPIRAL STAIRCASE"

PART 1: PUSH PRESS

Build to Heavy Set of 3 Push Press

*Score = Heaviest Load

PART 2: "SPIRAL STAIRCASE"
AMRAP 12:
2 Push Press (75/55)
8 Front Rack Box Step-ups (20")
4 Push Press (75/55)
8 Front Rack Box Step-ups (20")
6 Push Press (75/55)
8 Front Rack Box Step-ups (20")
...
Add 2 Push Press Each Round

*Score = Rounds + Reps

Part 2:
3-5 Sets w/ Empty Barbell:
Barbell Good Morning x 10 reps
Weighted Glute Bridge x 10 total
Strict Press x 10 reps
Quadruped Position Hold  x 10-20 seconds

"DONNY"

21-15-9-9-15-21:
Deadlifts (225/155)
Burpees 

Fitness – Barbell Weight (185/105)
Sweat – Any other modifications