03/23: Donut 5K Presented by Precision Auto Repair and Sales: $40, 10:00am at Enfield Street School. This is a 5K run with 3 stops to eat a donut (or perform 25 burpees)! The Donut 5K is benefiting local police officers participating in the Police Unity Tour (which raises awareness of LEO’s that have died in the line of duty). CLICK HERE TO REGISTER!


Warm Up:

10 KB Swings Right

10R/ 10L: Medball Toss from Hip

10 KB Swings Left

10R/ 10L: Lateral Medball Toss

10 Hand to hand Swing

10 OH Medball Toss

10 2-Handed Swings

Upper Body Push:

Bench: 5, Every 3 Minutes, 5X: Switch Hand Position Each Set



Row 500M

10 HSPUs

20 Pull Ups

Auxiliary Work:


15 Reverse Flys

15 Plate Raises