Rest day!

Expeditions:

Perform posted Recovery/Mobility protocols for 10 minutes, then:

Warm-up:

Two Rounds of:

• 10 toe to bars
• 10 box jumps @ 20/14″
• 40 Single Unders

Then:

Workout:

5 Rounds for time of:

• 5 Tire Flips
• 10 Ball Slams – 20 lbs/16 lbs
• 15 Box Jumps – 24″/20″

Post substitutions and time to completion to comments.

Expeditions:

Perform posted Recovery/Mobility protocols for 10 minutes, then:

Warm-up:

• Crab walk W2W forwards
• 40 Lunges
• Crab walk W2W backwards

Workout:

• 400m Farmer’s Carry AHAP (As Heavy As Possible)*

*No running, if you put down the weight, 5 Push ups and 5 squats before continuing.
Then, if finished in under 8 minutes:

• Max pull ups in remaining time.

Post weight carried, time of 400m carry, and number of pull-ups completed.

EXPEDITIONS:

Perform Posted Recovery/Mobility protocols for ten minutes, then:

Warm-up:

3 rounds of:

• 10 Kettlebell deadlifts @ 1 pood
• 10 sit ups

Strength:

• Push Press 5×5

Workout of the Day:

• 4 Rounds for time of:
• 20 GHD Sit Ups
• 20 Kettlebell Swings @ 1.5/1.25 Pood

Post workout experience to comments.

Expeditions:

Perform Posted Recovery/Mobility protocols for ten minutes, then:

Warmup:

• Run 400m
• 10 Kicks to Handstand
• 20 Push Ups

Workout of the Day:

In 12 minutes:

• Row 2k,
• in remaining time, AMRAP of:
• 6 Pistols
• 6 HSPU

Post 2K time and number of rounds completed to comments.

Expeditions:

Spend 10 Minutes on Recovery/Mobility Protocols

Warmup:

• 25 Air Squats
• 15 Squats @ 35%
• 8 Squats @ 50%

Workout of the Day:

• Back Squat 5-5-3-3-2-1

Post loads attempted to comments.

Expeditions

21-15-9 Reps for time of:

• Chest-to-bar Pull Ups
• Ring Dips
• GHD Sit Ups / Abmat Sit Ups

Post time to complete to comments.

Fit Hembrees:

Four rounds for time of:

• 50 Walking Lunges
• 50 Squats
• Run 400 meters

Post time to comments.