30-40 Minutes of Stretching & Abdominal Exercises

ABWERKZ 60

AMRAP//40min

• KB Swing 20

• DB CSP 12

• 20 Sit-ups or 40 Crunches

• Ball Slam 20

• KTE 15

• Push-ups 20

• Walking DB Lunges *Distance

• 100 Vertical Crunches w/ med ball or 400M run

ABWERKZ 70

Happy Labor Day

PUSH Chest,Shoulder, Tricep) & CORE (Abdominal, Oblique, Lower Back) //6 Rounds

Enjoy the rest of your day!

ABWERKZ 80

4Rounds of each of the following exercises:

Side Shuffle  30sec

KB Jacks  35sec

Push Press  30sec

Full Sit-ups  35sec

Jump Squats  30sec

Dips (Bench or Rings)  35sec

Sum of each round will be added together for a final score.

ABWERKZ 40

Deadlift
5-5-5-5-5
In 5 sets find max 5 rep Load with perfect form

WOD
In 2 Minutes complete 10 Deadlifts scaled to 65% of 5 Rep Max
With remaining time complete as many Reps as Possible of
Round 1 Mule kicks
Round 2 20 yd sprints
Round 3 Mule Kicks
Round 4 20 yd Sprints
Round 5 Mule Kicks
Round 6 20 yd Sprints
Rest 30 Seconds after each cycle
Score = Weight for 5 Rep Max/Total Mule Kick Reps/Total 20yd Sprint Reps/WOD Weight