I cant remember if I have already posted this to the blog...someone used my behind as a motivational "poster"--lol. But I do love what is written on here! 

Strength

Weighted Push ups

5-5-5-5

*using the same weight for all sets

WOD

You Tabata be LOCO

Tabata -to- bottom

Right into:

alternating tabata

Deadlifts 135/95#

Double Unders