Monday:
Body weight:
100 Hollow Rocks
50 Push Ups
50 Sit Ups
50 Push Ups
100 2-Count Flutter Kicks
Full Gym:
50 Toes to Bar
50 DB Snatch @ 50/35
50 Sit Ups
50 DB Clean and Jerks
50 GHD Sit Ups
Tuesday:
Body weight:
Run
10 Rds
2 Min Easy
1 Min Hard
:15 Sprint
Full Gym:
5 Rds
4 Min Assault Bike (Easy)
60 Double Unders
400M Run
Wednesday:
Body weight:
4 Rds
20 Jumping Air Squats
15 Burpee Object Jump Overs
Full Gym:
4 Rds
20 Thrusters @ 65/45
15 Burpee Box Jump Overs @ 24”/20”
Thursday:
Body weight:
30M AMRAP
Max Squat Lunge (Lunge right, lunge left, one air squat, one rep)
*Every 5 minutes run 400M starting @ 0:00
Full Gym:
30M AMRAP
Max Squat Cleans @ 95/65
*Every 5 minutes run 400M starting @ 0:00