Monday:
Body weight:
Every 6:00, 4 rounds:
800M Run
10 Burpee over Object
*Pick an object that’s about 20-24” to jump over
Full gym:
Every 6:00, 4 rounds:
1000M Row
10 DB Box Stepovers @ 50/35, 24”/20”
Tuesday:
Body weight:
Run 40 Minutes
*Run out 20 minutes, turn around and try to make it to your exact beginning point in the remaining 20
Full gym:
45M AMRAP
50 Cal Assault Bike
50 Cal Ski
1200M Run
Wednesday:
Body weight:
100 Russian Twists
50 Push Ups
100 Flutter Kicks
50 Push Ups
100 Hollow Rocks
Full gym:
25 GHD Sit Ups
50 Push Jerks @ 95/65
50 Toes To Bar
50 Hang Power Cleans @ 95/65
25 GHD Sit Ups
Thursday:
Body weight:
30M AMRAP
Max No-jump No-Push up Burpees
*Every 5 minutes run 400M starting @ 0:00
Full gym:
30M AMRAP
Max Alt DB Hang Clean and Jerk
*Every 5 minutes run 400M starting @ 0:00