Monday:
Body weight:
4 Rds
25 Sit Ups
20 Push Ups
15 Burpee Object Jump Over
Full gym:
4 Rds
20 T2B
20 DB Hang Clean & Jerk @ 50/35
10 Burpee Box Jump Over @ 24”/20”
Tuesday:
Body weight:
Run
4 x 1200M Moderate
*400M recovery jog between sets
Full gym:
10 x 300M Row
*200M Easy Jog between sets
Wednesday:
Body weight:
On a 15 min running clock...
5 Min Max Jumping Lunges
5 Min Max Air Squats
5 Min Max Burpees
Full gym:
On a 15 min running clock...
5 Min Max Cals Assault Bike
5 Min Max Wall Balls
5 Min Max Ski Cals
Thursday:
Body weight:
30M AMRAP
Max Burpee Broad Jumps
*Every 5 minutes run 400M starting @ 0:00
Full gym:
30M AMRAP
Max Squat Snatches @ 95/65
*Every 5 minutes run 400M starting @ 0:00