Davidp_fitness

•Warm up
3 rounds of 3 minute min jump rope
•8 min EMOM
2 KB swings, 2 KB cleans, 2 KB split jerks
•WOD 10 rounds for time
7 wall balls
10 KB swings
20 single jump rope
200 meter run

1 mile run
12 min EMOM
5 KB deadlifts
4 dead stop KBS

2 mile run
3 rounds
5 pull ups 10 dips
8 min EMOM
1 deadlift
1 clean
1 push press

20 min AMRAP
•25 DU
•10 ALT KB snatches
•25 ABMAT sit ups
•10 KB deadlifts
•50 meter KB front rack carry

20 min kettlebell AMRAP

•3 Single arm dead stop swing
•3 squat cleans each arm
•3 split jerks each arm
•7 toes 2 bar
400 meter run

3x 3 minute rounds of rope

15 min AMRAP
•5 pulls ups
•6 alternating KB snatches
•5 KB swing rows each arm
•10 KB Lunges

WOD 15 min AMRAP
(not in Air Force) lol
•30 KB DEADLIFTS
•7 T2B
•10 KB squat cleans

Annie is always something I like to finish with!

50-40-30-20-10
Double unders and ABmat sit ups

Hotel gym back work out
2 mile run
5 rounds
•10 DB single rows each arm
•10 DB bent over rows
•10 DB rear delt flys
3 rounds
•10 cable lat pull downs
•10 kneeling cable rows each arm

5 round bicep and tricep circuit
•10 cable curls each arm
•5 DB curls
•5 wide DB Curls
•5 hammer curls
•10 over head tricep extensions
•10 tricep kick backs
•10 cable pulls down

Quick 12 min AMRAP
•25 DU
•6 Alt KB lunges
•5 KB rows each arm
•6 Alt KB snatches

15 min AMRAP ( as many rounds as possible In 15 minutes)
•3 muscle ups (or 6 strict pull ups)
•10 KB squats
•5 single KB swings each arm
•10 toes to bar