Monday
3 Sets
Wall Sit 1 Min
Russian Twist x 20
10 Tempo Air Squats
—
For Time
21-15-9:
Single Dumbbell Power Snatches
Dumbbell Renegade Rows
Directly Into…
21-15-9:
Double Dumbbell Front Squats
Burpees Facing the Dumbbell
Tuesday
3 Sets
10 Right arm Strict Press
20 Weighted Glute Bridges
10 Left Arm Strict Press
20 V-ups
—
AMRAP 15:
20 Double Dumbbell Deadlifts
10 Double Dumbbell Push Presses
100m Run
Wednesday
Mobility
Foot Smash
Eccentric Calf Lower (10 per side)
Calf Smash
Reverse Lunges (10 per side)
—
On the 4:00 x 5 Rounds:
50 Line Hops
200m Run
10 Double DB Hang Squat Cleans
Thursday
3 Sets
3/3 Turkish Get-ups
12/12 Bulgarian Split Squats
24 Weighted Sit-ups
—
AMRAP 14
2, 4, 6, 8, 10….
Jumps Over an Object
DB Plank Rows
*Run 200 after every round
Friday
3 Sets For Quality:
8 Single Leg Dumbbell RDL (each leg)
8 Long Inch Worms
—
3 Rounds For Time:
400m Run
24 Toe Raises
12 Double Dumbbell Jerks (50/35)
Saturday
5 Rounds For Time:
1 Minute Single DB Thrusters
1 Minute Alt. DB Snatches
1 Minute Ten Meter Shuttle Runs
1 Minute Rest
*switch every 5 reps on the DB Thruster
Sunday
4 Sets For Quality
200m Recovery Jog
:30 Side Plank (Left)
:30 Side Plank (Right)
—
On the 4:00 x 5 Rounds:
:30 Hollow Hold
30 Sit ups
In Time Remaining Max 10m Shuttle Runs
