Aug 30th

Workout: 4x: 3 min continuous of (100m row, 5x modified manmakers [pushup on dumbells, burpee up to push press], as many rounds as possible) 3 min rest 4x 30s very-fast mountain climbers (like toe-taps instead of full setting the foot down) while planked on a slam-ball (the heavier the ball, the easier the exercise) 30s planks with hands on the slam-ball 30s rest.

Aug 28th

Warm up- 4x( 15 air squat, 10 push up, 15 meter bear crawl) Workout- 5 min stations, 2 min rest, stations: wall ball, ski, kb snatches, row, push press, air dyne

Aug 23rd

‎10 weighted TGU (increasing weight with each round) 4 min of (30s burpees, 30s mountain climbers) rest 2 min 8 w. TGU 4 min of (30s push press, 30s side hold with thumbs pointing to 11 and 1 [as if you're facing noon on a clock]) rest 2 min 6 w. TGU 4 min of (30s ball slams, 30s rack hold) rest 2 min 4 w. TGU 4 min of (30s split jumps or reverse lunge, 30s rest) rest 2 min 2 w. TGU 4 min of (30s kettlebell swings, 30s behind the back static hold) Jog cool down.

Aug 21st