Timed circuit

2x
20 ring push-ups
20 alt grip pull-ups

10 min shadow boxing (1# weights)

6x
40s one arm swing (50#)
20s rest
40s burpees
20s rest

	1	2	3	4	5	6
Swings	24	24	22	20	18	22
Burpees	14	12	12	12	10	10

90s plank
50 2-count mountain climbers

Run

~ 3.2 mi

Run

~ 2.8 mi

Run

~2.8 mi

Timed circuit

3x
5 pull-ups
10 push-ups
15 squats

50 kbell swings (50#)

6x
:30 ring push-ups
:30 ring rows
:30 50# curl (kbell)
:30 ring dips
:30 rest

2:30 plank

Run

3.5 mi on campus

Quickie

4x
15 elevated ring push-ups
15 pull-ups (varying grips)

2:30 plank

Local loop

On the road
~ 4.5 miles
~ 38 mins

Mix it up

3x
5 pull-ups
10 push ups
15 squats

4x
20 swings
15 ring push-ups
12 pull-ups
15 jump squats

90s plank
50 2-count mountain climbers
90s plank

Track jog

4 miles on the track
~32 min

Will get back into doing more soon

Lift with Steve

Still lifting

Lift with Steve