Monday

Please partner up in groups of 3 or more so you always have a partner spotting for bench. Once first person starts they are to complete the whole round (3rd person spots 2nd person, if there’s a 4th they spot the 3rd, 1st person spots the last person etc)

“MARK 35″
7 rounds
5 Bench Press (225/135)
5 Power Cleans (225/135)
35 double unders (105 singles)

Saturday

“Manion”

Seven rounds for time of:
Run 400 meters
29 Back squats (135/95)

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek

Friday

Partner up and lift baby

10 Super Sets of:
5 Push Press
5 Dead Lifts
Rest 1 minute between rounds, you choose the weights.

THEN

5 rounds
25 weighted sit ups
5 Deficit HSPU

Thursday

BAMFS all payments are due by the 1st if you will not be here on the 1st get you payment in early to avoid the $35 late fee! $99 offer ends July 1st!

5-10-5
Muscle ups
200 meter med ball tun (20/14)

Rest 5 minutes

AMRAP 6:
12 Power Snatch, 95/65
12 Wall Ball, 20/14
12 Burpees