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Workout

Sunday Funday

Warm-up

3:00 min Bike/Row...just FLOW and feel good!

Then…

3 Rounds
5 Inch-Worm Push-ups
5 Broad Jumps (land in ¼ squat softly!)
5 BB Good Morning
10 Elbow Punches (behind neck)
5 BB Strict Press (behind neck)
10 Alt. V-Ups

Extended Warm-up

Metcon (Weight)

ON A 10:00 RUNNING CLOCK...
Build up to a Mod-Heavy & Unbroken Complex

3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

Workout

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

To learn more about DT click here

Want to see some of these movements in action? Check out our .