*Happy 30th Birthday
Warm Up
2 Rounds
- 60 seconds box step ups (20")
- 3 burpee broad jumps
- 5 plate "snatch" (ground to overhead 45 / 25)
- 10 back extensions
Run to Corner of 6th & Forest & Back
20 Sledge Hammer Strikes / Med Ball Slams
10 Burpees
20 Thrusters (95 / 65)
10 Star Jumps
20 USA KB Swings (50 / 35)
10 Box Jumps (24" / 20")
Run to Corner of 6th & Forest & Back
The Finisher
If your name is John Carney - you will finish the session with 10 Tire Flips - no matter the weather.
If we have time & the weather cooperates - ask your coach if he/she will let you push their car a distance of 50m.
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