"Nate" Modified

5 pull up/ 5 dip
4 hand stand push up
16 kettlebell swings

3 x in 10:50

Pull-up - push up - rope row -deadlift

3 Pull-ups
3 Push-ups
3 Ring Rows
3 Kettlebell Deadlifts per arm.

5 Pull-ups
5 Push-ups
5 Ring Rows
5 Kettlebell Deadlifts per arm.

7 Pull-ups
7 Push-ups
7 Ring Rows
7 Kettlebell Deadlifts per arm.

9 Pull-ups
9 Push-ups
9 Ring Rows
9 Kettlebell Deadlifts per arm

Subbed 1 arm rope rows for ring rows
Time: 8:10

20x Bench Jump +
10x Jumping Pull-up +
10x Bent-knee Sit-up +
5x Split Jump +
10x Neck Bridge +
4x Handstand Push-up +
8 Long Sit-out +
12x Double-leg Raise +
6x Burpee
Three Rounds

Push up/Jumping Squat

Workout: 10-9-8-7-6-5-4-3-2-1 push up, jumping squat.

Time: 3:33

Kettlebell

1 Minute each of

KB Swings
KB 2 Handed Press
KB Goblet Squat
KB High Pull
KB 2 Handed Thruster

Rest 1 minute between rounds.
Complete 2 rounds

Row - Run

5x

Run .25 miles
Row 500 meters

Time: 28:38

Diane

21-15-9
Handstand Push-ups
225lb Deadlift

Time: 4:47...weight 135lb.

30x HSPU +
40x Pull-up +
50x KB Swing @ 53# +
60x Deck Squat +
30x AbMat

Time:11:34

Sand bag training

As many rounds as possible in 10 min.

20 jumping pull-ups 2x
20 half moons 1x
20 clean, push, press 2x

Sand bag+ 50 lbs