MONDAY:
A.
3 Rounds: for quality
10-15 Bounding box jumps
15 Unbroken chin ups (use band to go unbroken)
4 Heavy windmills
B.
4 Rounds for times:
15/10 Calories (any machine)
15 KB swings
15 S2OH (115/75) *pause
-Rest 3 minutes btw rounds-
*Score fastest and slowest round
TUESDAY:
A.
Weighted dips:
3x8
B.
5 Rounds for time:
5 Squat cleans (135/95)
10 Toes to bar
5 Burpees
WEDNESDAY:
A.
4 Rounds for total time:
40 Sit ups
400m run
1 Minute rest
THURSDAY:
A.
4 Rounds: 90 seconds btw sets
7 Heavy bench press
7 Heavy DB floor press
B.
For time:
50 Burpees over bar
FRIDAY:
A.
2 Rounds: for quality
4/4 Heavy windmills
4/4 Heavy step ups
:30 Superman hold
B.
20 Minute AMRAP:
20 Air squats
10 Power snatches (95/65)
200m run