Daily Challenge

“Captain Freedom”
Format: Circuit + Finisher

10 Deadlifts @ 50%
10 Plank Knees
3 Chin-Ups
80m Run
(x25 Min)
—
To Finish,
800m Run

Specialty

Shred
7a – CP

(x20 Min)
Fuel dock run
20 split leg crunch
15 db thrusters
10 lateral lunges
8 slam ball burpee
5 HR pushups

Then, with partner: 8 min each
1. 1200m row
60 squat jump lunges

2. 20e leg throws
1 min wall sit

Kettlebells
5:30p – PB

7×3 jerks R,L
—-
10 h2h swings
10 rev lunges
10:8:6:4:2 goblet squats
(5 total rounds)
—-
Bottoms up practice