Monday
4 sets
8/8 Single DB OH Reverse Lunge
16 weighted glute bridges
*complete 10/10/10 Y,T,W’s
on each arm between each round
—
4 Rounds x AMRAP 3:
21 Double Dumbbell Thrusters
21 Lateral Burpees Over DB
Max Shuttle Runs [10-Meters]
Rest 3 Minutes Between Rounds
Tuesday
20-15-10-50
Double DB Bent Over Rows
*after EVEN rounds: 50 flutter kicks
*after ODD rounds: 20 Shoulder Taps
—
AMRAP 20:
30 Single Arm DB Hang Clean and Jerks
30 V-ups
30 Hand Release Push-ups
Wednesday
On the 1:30 x 5
10 Single Leg Squats to Target
10 DB Sumo Deadlifts
—
AMRAP 15:
40 Walking Lunges
20 Double Dumbbell Deadlifts
10 Double Dumbbell Front Squats
Thursday
Alternating On the Minute x 30:
Minute 1: 200 Meter Run
Minute 2: 15 Burpees
Friday
EMOM 9 mins
min 1: 15 Right Side Bends + rigth arm
farmer hold the rest of the min
min 2: 15 Left Side Bends + left arm
Farmer hold the rest of the min
min 3: rest
*second round do Front Rack hold
*third round do OH Hold
—
AMRAP 15:
60 Double Unders
45 Sit-ups
30 Alt. DB Snatches
Saturday
AMRAP 28 mins
20 Goblet Squats
20 Alt. DB Snatch
20 Step-ups
20 Single DB Push Press
20 Shuttle Runs
*rest 1 min between rounds
Sunday
3 Rounds For Time:
200 Meter Run
10 Russian Swings
400 Meter Run
20 Russian Swings
600 Meter Run
30 Russian Swings