August 21-26 - Week of Work!

Make It Monday

Circuit x 3

Pull-ups - 10

Bent over Row - 135lb x 5

Deadlift - 135lb x 5

Circuit x 3

Pull-ups - 5

Curl and press - 30lb x 10

Dumbbell snatch - 35 x 10

30 Minute assault bike

320 Calories 8.35 Miles

 

Wednesday Night Clubbin

Circuit x 3

Squats with bar - 10

Calf raises with bar -10

Circuit x 3 w/ 20LB club 

Overhead axe chop x 20

Two handed shield cast x 20

Circuit x 3 w/ 20LB club

Swing and hold lunges - 20

Lateral goblet lunges - 20

30 Minute assault bike

8.4 miles 330 calorie

 

SaddER-Day

1/4 Mile Run

50 pull-ups - Two man split 

100 Push-ups - Two man split 

150 Air Squats - Two man split

1/4 Mile Run

16:20 Time 

60 Minute GI JiuJitsu Open Mat