It’s good to suffer daily.

“Jonesworthy” from our friends @ Gym Jones

Air Squat: 80-64-48-32-24-12
KB Swing: 40-32-24-16-12-6
Pull-up: 20-16-12-8-6-3

KB =53/35# American
PU= Kips


Air Squat: 64-48-32-24-12
KB Swing: 32-24-16-12-6
Pull-up: 16-12-8-6-3

KB= 44/26#
PU=Burpee Pull-ups for band users

*20 min Cap


AMRAP 20 for quality

30 Air Squats
20 KB Swings
10 Pull-ups

KB= Coach Assigned #
PU= Bands Ok



*Recovery day at home? > 60 Turkish Get-ups with light # or your fist and stretch or roll

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