Saturday: Brand X Rope climbs, Ring dips (pull ups and push ups)
Sunday: Cross Pick - swing Pick axe 20minutes
Monday: CrossPit 10 rounds 1 minute to do # kb swings, Beck's burpees the length of the blue matt, # sit-ups/1 minute of striking the heavy bag (punches, kicks, knees, elbows) hard and fast (puppies 5 reps)
Tuesday: Brand X: Chipper
22:46
Wednesday: off
Thursday: Return of Satan 2 rounds of 200M run KB swings 1-->10 (Breathing Ladder)
200M run Pull Ups 1-->10 (Breathing Ladder)29:49
Friday: off
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