Round 1

Deadlifts

Round 2

Pull Ups

Round 3

DB LC Cleans

DB Push Press

DB Front Squats

Round 1

Row

Burpees

Round 2

Ski Erg

Headcutters

Round 3

Air Assault

Ball Slams

Round 1

Barbell Front Squats

Round 2

Pull Ups

Round 3

One Arm Swing

LC Clean

Push Press

Reverse Lunge

Round 1

Ab Gauntlet

Round 2

Assault Bike

Dumbbell Thrusters

Ring Rows

Superplank + Push Up

Battle Ropes

 

 

 

Round 1

Barbell Chest Pres

Push Ups

Band Pull Downs

Round 2

Chin Ups

BB Bent Over Row

Dumbbell Curls

Round 3

DB Front Squats

Goblet Split Squats

BW Jump Squats

 

Challenge Round!

Holiday Can Drive Charity Workout December 7th!

 

Dust off your can goods, the good stuff too–not the refried beans, or old Spam—and get to this workout!  Bring your friends, enemies, or anyone who can donate to the Dover Police Department Holiday Food Basket Program!

Join us on Saturday December 7th at 8:00AM for a Holiday Charity Workout!!!  All proceeds go directly to the Dover Police Department Holiday Food Basket Program.

Who: YOU!!!!   This workout is open to the public!  Bring a friend, family member or someone you hate, that you want to watch sweat it out during the workout…

What: An AWESOME workout that everyone can enjoy!

When: December 7th at 8:00AM

Cost: One Non-perishable Food Item—-The Good Stuff!!!

 

Help us support the Dover Police Department Holiday Food Basket Program by bringing in non-perishable food items that will distributed to local, Dover families in need.  Our local heroes have cut out the middle men and bring assistance directly to people who in our community who need some extra help this holiday season.

Round 1

Ski

Burpees

MB Cleans

Round 2

Row

TRX Split Jumps

DB LC Clean + Push Press

Round 3

Air Assault

Ball Slams

H2H Swings

Round 1

Assault Bike

Round 2

Row

Round 3

Ab Mat Sit Ups

Squats

Push Ups

RS Swings

Round 1

Turkish Get Ups

Round 2

1 Arm Swings

Snatches

Push Press

Front Squat

 

Challenge Round!

Round 1

Plank Sandwich

Round 2

Squat Thrust

Push Up

Air Squats

RS Swings

Run