Bring your A game!!!!

Come and be Surprised

NO CHANGING OF WEIGHTS MIDSTREAM

ON The Minute for 20:00

5 Wall Ball

5 Ball Slams

1 Burpee

FRAN

Follow posted weights to post

Use Racks

Deadlift - Box Jump - run

21 - 15 - 9 - 6

Row 10:00 minutes for distance

NO RECOVERY

2:00 push ups for reps

2:00 pull ups for reps

2:00 sit ups for reps

PS: Kent and Allison are in Cancun, Mehico participating in a 1/2 Ironman- send positive energy their way.

Using same DB for everything:

dbs overhead lung - 30′

run 400 - 20 pull ups

dbs at side - lunge 30′

run 400 - 20 push ups

dbs overhead lunge - 30′

run 400 - 20 sit ups

Grab a partner and here we go

25 Jumbo Tire Flips - Buddy Jumps Rope

Push SUV Tire to the Street - While Buddy Jumps Rope

If this isnt enough then do the following

With Weighted Bar
10 Dead Lifts
10 Hang Cleans
10 Power Cleans
x3

Sheryls Evil Plan for a Lovely Sunday

You will just have to show up and find out