10 rounds (not for time)

-6 chin ups
-12 bar dips
-18 prisoner squats w/blue band

finished in about 1/2 hour.

yesterday in milbrae...

3 rounds/30sec each (15sec transitions):
-TRX rows
-Step ups
-Bar dips
-Hyperextensions

rest 5min.

3rounds/30sec each (15sec transitions)
-band face pulls
-TRX pikes
-pushups
-squat jumps

monday@fort mason...

stair run up/down 5x
3 rounds of bw circuit
stair run up/down 5x

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2 days ago went surfing in OCeanside...

Yesterday,,,,

45min. of Roadwork in VFFs.
-Ran 1.5miles
-Circuit:3 rounds of 12 Decline Pushups + 12 Box Jumps (appx 36")
3 rounds of 24 Regular Pushups + 12ea. Lateral Lunges
-Ran 1.5 miles back


Today...@Equinox in Hollywood

3 rounds AFAP:
-10 L-pullups (last round broken 5+5)
-10ea. KB Push Press (24kg.)
-20 KB 2-hand swings (32kg.)

time: 10:32

2 rounds:

-15 TRX Rows
-15 TRX Pushups
-15 Wheel Rollouts (on knees)

15min. cooldown Yoga

deck of cards in arizona

hearts=renegade rows 2x40# (each)
diamonds=divebombers
spades=bw lunges (each)
clubs=db swings 40#

took 52min.

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houston workout in 100 degree weather

10 rounds in 15min of:
-5 pullups
-10 pushups
-15 bw squats

went inside to do...

bicep curls drop set (110-90-70-50-30) 10x each
superset with divebombers 10x (50 total reps )

3 round finisher 1min each:

-jjax
-sprinter situps
-hipbridges
-rest 1min.

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Arkansas Workout

Circuit #1 3 rounds (30 pound dumbbells)

-Renegade Row 20x alt
-DB OH Press 15x
-DB Lunges 10x ea leg
-1min. rest

Circuit #2 3 rounds (10 pound dumbbells)

-DB Lateral Raises 15x
-DB Biceps Curls 15x
-DB Front Squats 15x
-Pushups 15x
-1min. rest

Circuit #3 3 rounds:

-10 Ball Jacknives
-10 Up-downs
-30sec rest

Workout in HOTlanta, Georgia

Pushups, 50x
Row 2000m (b/w 2:15-2:30 split)
Pushups, 40x
Row 1500m (b/w 2:00-2:15)
Pushups, 30x
Row 1000m (1:50-2:00)
Pushups, 20x
Row 500m (AFAP: 1:47)
Pushups, 10x