3rds

Bent Over Row 15

Lat Pulldown 15

Wall Ball Toss 20/20sec

One Arm Row 15/15

Kipling Pull-up 15

3rds

Renegade Row 10/10

Iso DB Curl 15/15

Row/Curl Combo 2min

Rope Ascend/Descend 4Trips

Plate Twist 8/8

ABWERKZ 40

For Time 10 Rounds of:

10 Pull-ups
10 Dips
10 V-Ups
10 Squats

ABWERKZ 50

3rds

Barbell Squats  15 

Step ups (No Weights)  15/15

Walking Lunges *Distances*

Jump Squats  20

Side Suicide  *Distance*

2rds

Standing Calf Raises  15.15.15

Sumo Squat N' Lift  10/10

Ball Pull-in  20

Floor Sweeper  12

400M Row

ABWERKZ 60

Five rounds for time of:
40 Double-unders

30 Box jumps,

20 Kettlebell swings 53/35#

10 Burpees

ABWERKZ Tuesday 70

3rds Phase I & II

DB Press  45sec

Incline Ring Press  20

200M Run

DB Kickbacks  20

Plank N Move  4Trips

-----

Jump Dips  50

Front/Lateral DB Raises  12/12

Push Press  12

Farmer Walks  *Distance

Dbl/Unders  30

ABWERKZ 80