MONDAY:
A.
For time:
45 Thrusters (95/65) *1 sec pause
Right into,
20-15-10
Pull up
Burpee over bar
TUESDAY:
A.
Weighted Dip:
15x1 @ @ 100% of old 1RM
B.
3 sets of:
2 Rounds
10/5 Calorie bike
10 KB swings
(Rest 6 minutes after each set)
WEDNESDAY:
A.
Weighted step ups
5 x 6/6 (heavy)
C.
800m run
60 Wall balls
30 Burpees over bar
THURSDAY:
A.
3 Sets:
10 Incline DB flys
10 DB bench
B.
3 sets:
:20 Sec, 90° banded hold
:5 negative chin up
C.
5 Minutes max calories (any machine)
FRIDAY:
A.
“Cassandra"
For time:
5 rounds
40 Double unders
30 KB swings (55/35)
20 SOH (115/75) *1 sec pause