Saturday March 13^th

4 Quarter Stairs

5 times up/down 6 flights of stairs, rest 2 minutes

5 times up/down 6 flights of stairs, rest 2 minutes

5 times up/down 6 flights of stairs, rest 2 minutes

5 times up/down 6 flights of stairs, rest 2 minutes

Post your total time, including 6 minutes of rest

Goal Times: Stability - 38mins / Strength - 33mins / Power - 28mins

_{Monkey Bar Gym Natural Functional Fitness Exercise, Bodyweight Training, Cardio Endurance Full-Body Workout}

Sunday March 14th : Rest & Recovery Day =)

Saturday March 13^th

4 Quarter Stairs

5 times up/down 6 flights of stairs, rest 2 minutes

5 times up/down 6 flights of stairs, rest 2 minutes

5 times up/down 6 flights of stairs, rest 2 minutes

5 times up/down 6 flights of stairs, rest 2 minutes

Post your total time, including 6 minutes of rest

Goal Times: Stability - 38mins / Strength - 33mins / Power - 28mins

_{Monkey Bar Gym Natural Functional Fitness Exercise, Bodyweight Training, Cardio Endurance Full-Body Workout}

Sunday March 14th : Rest & Recovery Day =)

Friday March 12^th

FBI Inside : 4 times As Fast As Possible, Post your times!

25 Hindu Push-Ups: Knee Push Ups / Hindu Push-Up / Hindu Push-Ups  - 100 total

25 Chin-Ups: 90 Degree Chins / Assisted Chin-Ups / Chin-Ups or Kip Chin-up - 100 total

25 Box Jumps: Hindu Squats / 24" Box Jumps / 24" Box Jumps - 100 total

250 reps Jump Rope: switch forward and backwards each set - 1000 total

_{Monkey Bar Gym Natural Functional Fitness Exercise, Bodyweight Training, Strength Stability Power Full-Body Workout}

Thursday March 11^th

I-GO-U-GO : 20 minutes as many sets as possible!

Shuttle Run : 15 yards down and back

Shuttle Slide : 15 yards down and back

Shuttle Crawl : 15 yards down and back

All 3 = 1 set, then partner does 1 set, keep alternating for amap in 20 minutes!

_{Monkey Bar Gym Natural Functional Fitness Exercise, Bodyweight Training, Cardio Endurance Training, Full-Body Workout}

Wednesday March 10^th

Top of the Minute : 20 minutes total (10 sets each)

1. Front Squats : 30% suitcase style / 50% racked / 70% racked
   
2. Kettlebell Deadlifts : 30 % 1 kb / 75% 2 kb's / 100%

Begin squats at 0 of first minute at your level for 1 rep minimum to 10 reps max, if you can do more than 10 reps move up to the next weight

Begin deadlifts at 0 of second minute at your level for 1 rep minimum to 10 reps max, if you can do more than 10 reps move up to the next weight

20/15/10 as fast as possible of power wheel rollouts & hanging leg raises

_{Monkey Bar Gym Natural Functional Fitness Exercise, Bodyweight Training, Full-Body Workout}