Warm Up :

500m Row

25 DU (100 singles)

10 Strict Pull Ups

20 GHD

25 Push Ups

25 Sit Ups

50 ft Dynamic


         High Knees 

         Butt Kickers

Hip & Shoulder Mobility

         Bands & PVC


"Chipper Monday"

50  Jumping Air Squats

40 V Ups

30 KBS (53/35)

20 Burpees

10 Pull Ups

20 Weighted Step Ups (53/35) (Kettlebell)

30 Weighted Lunges (45/35)

40 Goblet Squats (53/35)

50 Wall Balls (20/14) *5 Burpee Penalty with Stop/Drop

500m Row

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