Tuesday:
A.
For quality:
21-15-9
Banded Tricep extension
Arnold press
Push up
B.
2 Rounds for time:
30 KB swings
30 Wall balls
60 Sit ups
Wednesday:
A.
3 Rounds for time:
15 Burpees
15 Toes to bar
B.
15 Minute AMRAP:
12 S2OH (115/80) *1 sec pause
12 Box jumps
200M run
Thursday:
A.
3 Rounds:
30 second Handstand hold
30 crunches
30 Single jump ropes on each leg
B.
EMOM x 16 minutes
Odd: 10 Lateral burpees over bar
Even: 1 squat snatch
Friday:
A.
3 Sets:
18 weighted walking lunges
B.
16 Minute AMRAP:
15/11 Calories
15 DB snatches
30 Double unders