Airdyne Bike

30 Cals for 7 rounds 

Run 400M

21 Kettle bell Swings

15 Push Press

09 Pull-ups

3 rounds for time

Bench Press

Warmup

Rest  60 sec. per round

5x 115, 5 x 135,5×150

Rest exactly 2 minutes between lifts

3.3.3 @ 90%

Warm up 400 meter Run, 500 meter Row.

Bull

Two rounds of:

200 Double-Unders

105 pound OHS 50 reps

50 Pull-ups

Warm up 400 meter Run, 500 meter Row.

Squats@225

10 Dips or  6 ring dips

 6 Rounds for time

Warm up 400 meter Run, 500 meter Row.

Run 800M

21 x KB swing ( 1 pood)

3 Rounds for time:

Warm up 400 meter Run, 500 meter Row.

50 pushups unbroken.

Row 200 meters

Snatch – 95lbs 7 reps

6 Rounds

Warm up 400 meter Run, 500 meter Row.

5 Squat Cleans (155/ 105)

10 Dumbbell Push Press

5 Rounds for time

Squat

Warm up 400 meter Run, 500 meter Row.

10 reps with bar, 8 reps with 95lbs, 8 reps with 105,

Rest exactly 60 seconds between rounds

5 x 115, 5 x 135, 5x 155, 5×175, 5 x 195

Before every Session this month, 400 meter run / 500 Meter Row

3 Cindy( GGG)

5 Pull-ups

10 Pushups

15 Squats

20 minutes of Work