Workout 194

StairMaster- 10 minutes @ level 10 Rowing – 10 rounds of :30/:30r 3 Rounds: 40m sled push 180# 20 KBS 35# 20 sit-ups 3 Rounds w/ 65#: 1 strict press 3 push press 5 push jerk

Workout 182

Row- 2000m under 2:10/500m Bench Press: 3 x 20 @ 45# 3 x 10 @ 65# 3 Rounds: 25m walking lunges 25 flutters 25 squats 25 hanging knee raise 1 Minute Test: Max push-ups (4-yikes!) Max sit-ups (35)

Workout 181

Running- 5k Pace: 8:14/mi Terrain: asphalt Rowing- 100 cal Back Squats: 3 x 10 @ 95# 3 x 8 @ 105# 3 x 6 @ 115# 3 Rounds: 50m sled push 180# 100 jump rope 25 flutters, two count

Workout 170

Spin Bike- 30 minutes of intervals 3 Rounds: 40m walking lunges 3 x 1 min ab exercise (round 1: plank jacks, flutters, heel touch) (round 2: crunches, scissors, hip thrust) (round 3: rope climb crunches, supermans, plank)

Workout 168

Running- 2 mile beach run Pace: 8:36/mi Terrain: sand Yoga- 15 minutes 3 Rounds: 45 sec per exercise, 10 sec rest between each Alternating Jump Lunges Superman Burpees Crucifix Twist (options: hover feet off ground/ feet rest on ground) Lateral Lunge w/ Jump Squat Mountain Climber Pushup (6-10runs then pushup) Leg Drops Commandos (alternate starting…

Workout 167

Row- 2000m under 2:10/500m Back Squat: 3 x 15 @45# 3 x 12 @65# 3 x 9 @85# 4 Rounds: 40m farmer carry w/ 45# plates 20 KBS 35# 20m lunges w/ 12# dumbbells 20 tricep extensions w/ 12# dumbbells

Workout 164

1 mile run 2 Rounds: 10x Walkout Chattarangeh 30sec High Knees 20x Squat & Single Leg Front Kick 50x Mountain Climber Runs 16x Alternating Lunge with Twist 1min Wall Sit 20x Pop Squats 6x Pushup 20 Curtsy Lunge 15x Plank Lift 15x V-ups 15x Oblique Dips 1 mile run