Fire it up Tuesday:

WarmUp
Row or Run 400m
Couch
2 Rounds
5 PullUp (bb)
10 FrontSquat

1) 5×3 PauseFrontSquat @70% of 1RM; 3 second pause at bottom, rest as needed

2) 10-9-8-7-6-5-4-3-2-1
PowerClean @70% of 1RM
PullUp

Cool
RestWalk 400m
Roll
CFBurn 9am-6;30pm

WarmUp
3 Rounds
Row 250m
5 PushUp
10 SitUp
15 Squat

1) 10-9-8-7-6-5-4-3-2-1
*AirSquat
50m Sprint

2) 50-40-30-20-10 ( 20 min time cap)
Lunge
PushUp
SitUp
DU or Single*2
Rest :90

Cool
RestWalk 400m
Roll

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