"Sandbag Fun" 3 Rounds of 30-20-10 1 mile run Sandbag Back Squats Lateral sandbag drag push-ups Sandbag Power Cleans 1 Mile Run   Today's Thrashing created by Ryan Brusca @bryan_rusca Email pics to Team@tohofit.com or Tag us on Instagram @Tohofit and use hashtag #TohoFit 

"Sandbag Fun" 3 Rounds of 30-20-10 1 mile run Sandbag Back Squats Lateral sandbag drag push-ups Sandbag Power Cleans 1 Mile Run   Today's Thrashing created by Ryan Brusca @bryan_rusca Email pics to Team@tohofit.com or Tag us on Instagram @Tohofit and use hashtag #TohoFit 

"FIGHT GONE BAD" 3 Rounds For Total Reps  1 Minute Wall Balls 20/14 lbs 8-10 ft target (Reps) 1 Minute Sumo Deadlift High Pulls 75/55 lbs (Reps) 1 Minute Box Jump, 20" box (Reps) 1 Minute Push Press 75/55 lbs (Reps) 1 Minute Row (Calories) 1 Minute Rest  In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break...

"FIGHT GONE BAD" 3 Rounds For Total Reps  1 Minute Wall Balls 20/14 lbs 8-10 ft target (Reps) 1 Minute Sumo Deadlift High Pulls 75/55 lbs (Reps) 1 Minute Box Jump, 20" box (Reps) 1 Minute Push Press 75/55 lbs (Reps) 1 Minute Row (Calories) 1 Minute Rest  In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break...

THURSDAY MARCH 02, 2017 "BACK & BI's"  WARMUP: 3 Rounds of 500 meter Row Pull Ups (assisted) 4×12 Lat Pull Downs(wide grip) 4×10 Seated Row(Close Grip) 4× 10 Straight Arm Pull Downs 4x 10 Barbell Bent over Rows 4×10 Lat Pull Down (Close Grip) 4x 10 Dumbbell Curls 3x10 Rope Cable Hammer Curls 3x10 Incline Dumbbell Curls 3x10   Email Pics and times to Team@tohofit.com or Tag us on Instagram @Tohofit and use hashtag #TohoFit  

THURSDAY MARCH 02, 2017 "BACK & BI's"  WARMUP: 3 Rounds of 500 meter Row Pull Ups (assisted) 4×12 Lat Pull Downs(wide grip) 4×10 Seated Row(Close Grip) 4× 10 Straight Arm Pull Downs 4x 10 Barbell Bent over Rows 4×10 Lat Pull Down (Close Grip) 4x 10 Dumbbell Curls 3x10 Rope Cable Hammer Curls 3x10 Incline Dumbbell Curls 3x10   Email Pics and times to Team@tohofit.com or Tag us on Instagram @Tohofit and use hashtag #TohoFit