Monday 2/1

Academy Workout:

40 Minutes
Running the grinder (forward, backward, tapioca)
4-Count Jumping Jacks
Burpees
Push Ups
Isometric Push Up - hold at the top
Isometric Squat
Wind Sprints (forward up, backwards back)
Sprints

2 Hours Later

Gym Workout:

Fran Plus
21-15-9 - 8-9 minutes
Pull Ups
Dumbbell Swing @ 75#
Push Press @ 2x40#

3x
10 (each side) Piston Press @ 2x45#
25 Double Unders

10-7-5-3-1
Renegade Rows @ 2x45#
Dips

Renegade Rows were: Push Up, Right Row, Push Up, Left Row = 1