MONDAY:
A.
8 Rounds for time:
9 Push ups
11 Med ball twists
9 Push presses (95/65)
11 Med ball twist
*Complete 343 Double unders at any point during the workout.
TUESDAY:
A.
“Agatha”
For time:
1 Mile run
40 Pull ups
20 Power cleans (165/115)
WEDNESDAY:
A.
5 sets:
8/8 Weighted step ups
B.
E3MOM x 5
20 second max cal bike
THURSDAY:
A.
4 sets on each arm
3 rounds of:
5 strict press + 2 Windmills
B.
2 sets:
12-15 Inc. DB flys
C.
7 Minute AMRAP:
7 Toes to bar
7 Burpees
FRIDAY:
A.
“Uncle Ralph”
For time:
2 Mile run
30 Thrusters (95/65)
30 Lateral burpees over bar