Workout 5 RFT 14 KB Swings (53/35) 14 Weighted step ups (24/20 - with KB) 400m run 14 Burpees 14 Wall balls (20/14)   Mobility Pigeon stretch on box - 1 min/leg Child’s pose on [...]

Strength A1 - Bench press - 10-10-10-10 *This is a heavy 10, not a 10 rep max* A2 - Yates Row - 4 x 8   Workout For time 100-80-60-40-20 Single unders 20-16-12-8-4 Alternating dumbbell [...]

Strength 1 A1 - Squat clean + hang power clean **Take 12 min to find a mod/heavy 2 reps of the complex. That would be a squat clean + hang power clean; squat clean + [...]

REST DAY! Get outside and do something fun. Or just relax! Maybe hug a cat. ONLY oga at 10am. See you tomorrow!

Strength A1 - Sumo deadlift - 10-10-10 A2 - Strict Matador dips - Accumulate 15-25 reps of Hardest Possible Variation - Weighted, Strict w/ Pause, Strict, Negatives, Banded Workout For time 18-15-12-9-6 Sumo deadlift high [...]

Strength A1 - Back Squat - 10-10-10 A2 - Upright barbell row - 3 x 8 - pause 1 sec at top and bottom Workout For time 2 min max calories bike 400m run 400m [...]