Every minute to 5 burpees

Complete 100 Thrusters

Every minute for 3 rounds:

1. Bench Press
2. Pull ups
3. Rows
4. Tricep dips

Then do the stairs

• Burpees               20                           15                           10
• Clean & Jerks     20                           15                           10
• Sit ups                   20                           15                           10
• Run                        STOP                     “E”                          Rec. Pole

• Run to beach
• 3 sets of:
  • 10 burpees over logs;
  • 20 Dan’s squats;
  • 10 push ups;
  • 10 sit ups.
• Run back

4 sets of:

• 1 min skips
• 1 min burpees
• 1 min thrusters
• 1 min pushups
• 1 min situps.

Complete the following while doing 5 situps every minute.

• 21 x Pushups
• 21 x Rows
• 21 x Pullups
• 21 x Pushpress
• 21 x bicep Curl
• 21 x tricep dips
• 15 x Pushups
• 15 x Rows
• 15 x Pullups
• 15 x Pushpress
• 15 x bicep Curl
• 15 x tricep dips
• 9 x Pushups
• 9 x Rows
• 9 x Pullups
• 9 x Pushpress
• 9 x bicep Curl
• 9 x tricep dips