Upside Downside

You can expect to see Marcos at The BCS Games. Spots are filling quickly, as of yesterday we have 44 athletes signed up. If you are considering volunteering or competing please go to thebcsgames.com today and sign up!

Push-Press
work up to your 5RM

12 min AMRAP:
10 HSPU (H2G)
20 Renegade Rows (30/20)
Walking Lunges

Rebellion

Split jerk
3-3-3-2-2

5 rounds for time:
10 wall-balls (20#)
15 box jumps (24" box)
20 renengade rows (30#)

post thoughts to video in comments

Jump!

Now that's more like it.....Josh Smith doesn't leave anything at the box.

Back Squat
3-3-3-3-3

For time:
100 double unders
50 renegade rows (30#)
25 sit-ups
100 double unders

The Grinder

4 rounds for time:
20 Db Split Cleans
15 box jumps
20 renegade rows
15 squats

What did I do?

For time:
200m run
30 push-ups
200m run
30 renegade rows
200m run
30 KB swings
200m run
30 renegade rows
200m run
30 push-ups
200m run