Three rounds for time of:Run 200 meters (0.13 on the treadmill)25 Squats Post time to comments.

Complete as many rounds as you can in 12 mins SDHP x10Press x10Squat x10 Post rounds completed to comments

Squat x100 post time to comments

Complete the following for time 35 Push-ups35 Sit-ups35 Air Squats post time to comments

21-15-9 reps of: SDHPPull-ups(body rows) Post time to comments.

Complete the following Tabata Pressesrest 1 minTabata Push-ups Post reps completed to comments What’s a Tabata??For twenty seconds do as many reps of the assigned exercse as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.

Complete 3 rounds ofrun 400m (.25 on treadmill)20 squats Post time to comments

Complete as many reps in 60 seconds as you can of: – Deadlift 45#Then Complete as many reps in 60 seconds as you can of: – Pull-ups (body row) Rest 60 seconds, repeat the above two more times for a total of three rounds. Post your reps completed to comments.

Complete as many rounds in 12 minutes as you can of: 8 Dumbbell presses8 Push-ups Post rounds completed to comments.

21-15-9 reps of:45 pound DeadliftAir Squat Post time to comments.