Rough House Fitness

For Time:

• Run 1 mile

• Crunches for 5 minutes

• Kettlebell Swings x 25 reps with 80lbs

• Incline Dumbbell Press x 10 reps with 80lbs

• Row 25 Calories

• Goblet Squats x 20 reps with 80lbs (Either KB or DB)

• Upright Rows with 100lbs (Either sandbag or barbell)

For Time:

• Reps: 20-15-10

• Incline Dumbbell Bench Press 80lbs

• Kettlebell Swings w/ 80lbs

• Bike or Air Dyne for Calories

For Time:

• Push-Ups x 100

• Air Squat x 100

• Lunges x 100 (50 each leg)

• Bear Crawl 100m

• Burpees x 25

• Run 400m

• Sit-Ups x 100

• Note: has become our workout for the 4th of July since 2014

For Time:

• Reps: 20-15-10

• Row or Air Dyne for Calories

• Dumbbell Thrusters w/ 45lbs

• Deadlift with 225lbs

• Upright Rows with 70lbs Sandbag (Or 70lbs barbell)

For Time: Choose one or two of these for a workout.

• Kettlebell Swings with 30lbs - 80lbs x 100

• Air Squats x 100

• Push-ups x 100

• Bench 95lbs -135lbs x 100

• Squat 95lbs - 135lbs x 100

Complete 2 - 4 Rounds:

• Bench Press x 15

• Pull-ups x 10

• Bent-Over Rows x 10 (Use sand bags, DB, KB, or Barbell)

• Sit-Ups x 30

• Run 0.5 mile