MONDAY:
A.
For time:
60/50 Calories
25 Burpees
25 Strict Chin ups
B.
Back squat:
Establish a 5RM
TUESDAY:
EMOM X 40 Minutes
10 Single DB curl
10/10 Single arm DB push press
15/10 Calories
15/15 Single arm B.O.R
10 Push ups OR Dips
WEDNESDAY:
A.
“Death by 10m”
B.
10 Minute AMRAP:
10 Pull ups
10 Clean and jerks (75/55)
10 Back rack lunges
THURSDAY:
A.
Every 2:30 x 6
60ft sled sprint
B.
15 Minutes for quality:
40 Med ball twist
15 Sec L sit hold
6 Heavy OHS
FRIDAY:
A.
For quality:
1 Mile run
B.
Weighted dip
5x5
C.
For quality:
1 Mile run