By August 16, 2022 No Comments
Wednesday, August 17


Happy Birthday Ron “Hellcat” Bonjean!

10 PVC passthrough
4 Up down dog
20 Shoulder tap in plank
10 Push up
200m Run
5 Scap pull
5 Lat pull
2-3 Strict pullup/ring row
3 Deep squat complex
1-2 Bar Muscle up or 2-4 Ring dip or Push up

A) Every 2 minutes for 10 minutes (5 sets)
6 Bench press building

B) Every 2:30 minutes for 12:30 minutes (5 sets)
200m run
Max MU (Ring or Bar) or Pullup/ring row & Dip/push-up in remaining time.
(Scale run to 150 to allow for at least 1 minute of MU or PU/Dip

:45 Twisted cross
:45 Thread the needle

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