THURSDAY:
A)
6 Rounds:
10 Up right rows
10 Strict presses
30 Double unders
B)
2 Rounds: (2 Minute rest btw)
:40 Bike sprint
C)
4 Rounds:
20 Banded tri ext
10 Push ups
10 Heavy DB push presses
FRIDAY:
A)
5 Sets:
High hang Squat clean
Hang squat clean
Full squat clean
B)
20 Minute AMRAP:
15 Burpees
15 Thruster (95/65) *1 sec
30 Double unders
1 Sled push- down and back
Saturday’s Schedule:
8:30 Olympic lifting
9:30 CrossFit