10 reps each, 5 rounds for time. Hammer curl with lunge and press (lunge forward while curling dumbbelss, then press overhead, sticking...

FOR TIME 10 pull ups 30 push ups 30 floor wipers 30 single arm clean and press - 15 ea arm 10 pull ups 30 goblet squats 30 swings...

Swim 500, Run 1 mi x 3 rounds for time. This is the pre season benchmark workout all our swimmers complete upon return to school in the...

For time: 15 thruster 1 burpee 14 thrusters 2 burpees 13 thursters 3 burpees ..... 1 thruster 15 burpees

Main set Floor alternating arm bench press x 12 (6 ea arm) 10 x SDLHP ( high pulls with dumbbells) * start in wide stance, maintain...