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Thursday Strength/Skill Work: Weighted Lunges 4 X 16 (8 per leg). Alternate with Inverted Ring Positions: Leg lift to Invert, Hanging-L, Skin the Cat, Levers.


-At the top of every minute complete 3 burpees.

-During the remaining time of each minute you will work to complete:

-100 Air Squats, 75 jumping pull-ups, and 50 OH Presses.

-You must complete each exercise before moving to the next.

-You are allowed to "burn" minutes. After the 3 burpees you can rest the remainder of the minute at the expense of a longer finish time.

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