2 rounds of: 100 meter sled sprint 135#/90# Body weight bench press 100 meter sled sprint 135#/95# Max pull ups each round runs for 2:30, total reps of Bench press and pul ups is score. Rest about 2 minutes between rounds. Add Comment 5, 5, 4, 4, 3, 3 Deadlifts 3 rounds for time of: 40 meter zig-zag sprint 20 pull ups 10 sandbag throw-overs (8/6 foot target) Travel Workout 50-40-30-20-10 of: Air squats Hip Thrusts Lunges Floor wipes (superman position, move arms and legs like a jumping jack) "Murph" 1 mile run 300 squats 200 push ups 100 pull ups 1 mile run Travel Workout Same, or (because it was scheduled not too long ago): 3 mile run (1 minute hard, 2 minute easy) "Bull" 2 rounds for time of: 200 Double Unders 50 Overhead Squats 135#/95# 50 Pull Ups 1 Mile Run Travel Workout "Body Weight Bull" 2 rounds for time of: 200 lateral hops 100 air squats 50 push ups 1 mile run 5, 5, 5, 5, 5 Strict press 10, 10, 10 Bulgarian split squats, strict pull ups 3 rounds of: 500 meter row 20 push press 95#/75# Travel Workout With a running clock do 200 push ups, perform 10 sit ups at the top of each minute "15's" (do 2 rounds of 15 reps each for time) Box jumps 24" Push ups KB swings 53"/35" Sit up ball throw 20# Pull ups Left arm DB push press Pull ups Right arm db push press Burpee broad jumps Travel Workout Do 4 rounds for time of: 15 Tuck jumps 15 Push ups 100 meter bear crawl 200 meter sprint For Time Do: 10 max distance ball throws 30 toes to wall 20 pull ups 10 over-unders 2 suicides 10 over-unders 20 pull ups 30 DB push press 45#/25# 10 max distance ball throws Travel Workout 20 rounds of: 30 second sprint 1 minute jog "Helen" 3 rounds for time of: 400 meter run 21 KB swings 12 pull ups Travel Workout 4 rounds for time of: 400 meter run 30 push ups 20 hands over head air squats | ArchivesJanuary 2012  
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