Monday, June 9
June 8, 2014
Wednesday, June 11
June 10, 2014


3 rounds of
5 Hanging Scap Retractions
10 Pause Squats
15 Jumping Jacks
5 Plank to Squat
10 Alt Samson Lunges
15 Mountain Climbers

4 Rounds of the following:

  1. AMRAP in 2 minutes: 10 Pull-Ups/20 Squats
  2. 2 minutes REST
  3. AMRAP in 2 minutes: 10 Burpees/20 KB Swings
  4. 2 minutes REST

Band Hamstring series (6 minutes)
– 1 minute each position- straight, outside body, and across body, then repeat on other side


  1. Dray says:

    Well that was exhausting. The burpees and KB swings took a lot longer than expected; I never made it back to the KB after the first 20. Let’s see… 160 squats (40-40-40-40), 94 pull-ups (30-22-20-22), 80 KB swings (20-20-20-20) and 75 burpees (20-20-19-16). A good day.

  2. Katie says:

    The burpees were the worst, as usual. I did pretty well the first 2 rounds then dropped off the last two. Subbed pull-throughs, which were still tough to do winded from the damn burpees. Used the thick green band for the pull-ups and had more success than I thought I would, didn’t have to break up the 6 until the 3rd round, so maybe I need a thinner band next time! Slow on the squats because I was pitching forward.