Fitness

Metcon For Time (25-minute cap) 30 med ball Curtis-P wall ball. (30/20) .. aka The Jakey 1 Hang Squat Clean 2 lunges 10′ foot wall-ball 10 rounds 1 min Run 15 push-ups

Metcon 30 Min Spin Class – Cycling

Metcon 15, 12, 9 for Time (15 min cap) Clean and Jerks (135/95) Pull-Ups 12 min EMOM 7 GHD Sit-ups 7 Toes to Bar :30 Blank Hold 7 MD Ball Slams (80/50)

Metcon Cals Assault Bike 10rds of 1:00 min on and 30 seconds rest 21 18 15 12 9 9 12 15 18 21 Use the remainder of the minute for rest.

REST DAY Everybody needs a day of rest. Enjoy it!

REST DAY Everybody needs a day of rest. Enjoy it!

Sport Basketball

REST DAY Everybody needs a day of rest. Enjoy it!

METCON 30 min AMRAP 5 deadlift (225/155) 13 push-ups 9 box jumps (24/20)

Metcon 25 min AMRAP 200m Run 10 Pull-ups 10 lunges