Kettlebell and pull-ups

3 rounds
kb thrusters 1 min. then 10 sec rest
pull-ups 1 min, then 10 sec rest

Gym Jones Workout

20x Sandbag Front Squat Push Press @ 45 lb bag +
15x KB Swing @ 53# +
12x Pull-up +
8x Burpee
Three rounds


Time: 20:30

Shoveling with bar and 45lb plate

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling...bar and 45lb plate
Push-ups


Time: 11:37

2 Hikes in One Day

Did 2 long hikes today up to the power towers.
Did some bodyweight exercises mid way up.

2x10 1 leg pistols
2x25 reg crunches
2x25 feet up crunches
2x25 supermans

Jump rope, good mornings, knee to elbow

3x

200 jump ropes
30x good morning with 45lb. bar
30 knee to elbow

no time, as I took a phone call

Handstand Pushups

21x handstand push ups
45x dips
9 push ups

Time: 2:11

Kettlebells

25x kettlebell swings
25x jumping lunges

25x kB swings
25x step ups

25x KB swings
25x lateral lunges

2x
20x knees to elbows

Time: 14:45

5 Pull-ups
10 DB Renegade Rows
15 Ring Rows
20 Jumping Pull-ups

25 Flutter Kicks (Horizontal)
25 Sit-ups
25 Flutter Kicks (Vertical)

5 Pull-ups
10 DB Renegade Rows
15 Ring Rows
20 Jumping Pull-ups

25 Flutter Kicks (Horizontal)
25 Sit-ups
25 Flutter Kicks (Vertical)

5 Pull-ups
10 DB Renegade Rows
15 Ring Rows
20 Jumping Pull-ups

Time: 11:31

1,2,3,4,5,6,7,8,9,10

Breathing ladders via Gym Jones

20lb wall ball
Burpees
box jump
sand bag
ball slam
Time: 28:00

35x heavy bag kicks, ea leg

Kettlebell Stuff

2x

200 jump ropes
30 KB swings
30 KB high pulls

Time: 14:41