MONDAY:
A.
3 Rounds for time:
30 Chin ups
60 Med ball twists
90 Double unders
TUESDAY:
A.
Weighted step ups
3 x 8/8
B.
E2MOM for 10 minutes:
100ft farmer carry
C.
2 Sets:
Single arm shoulder press
1-2-3-4-5
*1 Windmill btw each new number
WEDNESDAY:
A.
E3MOM x 3
20 sec bike sprint
B.
Weighted dip:
4x4 @ 60% of 1RM
C.
E3MOM x 3
20 sec bike sprint
THURSDAY:
A.
5 Rounds for quality: don’t rush, move well
15 Strict pull ups (use band for bigger sets)
15 Calories
FRIDAY:
A.
5 Minutes max burpees
4 minutes max hang squat cleans (95/65)
3 Minutes max Double unders
2 Minutes max sit ups
1 minute max calories