Workout #1 warm up
2 get ups
2 body squats
2 get ups
1 round every 30 sec for 5 min.
Workout #2 skill
Front squats
10 min of 5 reps
Kipping pull ups
10 min of 5 reps
Workout# 3 challenge
7's
7 wall balls (2 for1)
7 thrusters ( men 95, women 65)
7 KTE
7 dead lifts ( men 225 women 175)
7 burpees
7 KB swings ( men 53 women 35)
7 pull ups
7 rounds
2 comments:
You should name this workout the Captain America. Happy Birthday Cap'n!
Holy asswhip, Batman! Happy birthday Captain! ;-)
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