February 21, 2021

Monday

14min AMRAP
40 Double unders
20 DB snatch
10 Burpees

Tuesday

4 Rounds for Time
20 Press Ups
20 DB CnJ (10 each side)

Rest 2 mins

8 Rounds for time
20 In and Outs
10 DB CnJ (5 each side)

Wednesday

10 – 1
Dumbbell Deadlifts
Dumbbell Front Squats
Dumbbell Push Jerks
10 Box Jumps after each round

Thursday

20 min AMRAP
10 Turkish get ups
15 Air squats
20 walking lunges
25 sit ups

3 rounds gymnastic swimming

Friday

4 rounds
8 single leg step ups each side
SS
20 sec single leg glute bridge each side

4 rounds
8 Bent over rows (3 sec lower)
Ss
5-10 wide press ups (2 sec lower 2 sec up)
ss
30second Back extensions

4 rounds
10sec hollow hold into 10 crunches into 10 sit ups

Saturday

For time
20 Devils press
20 Clusters
40 Devils press
40 Clusters
60 Devils press
60 Clusters