February 28, 2021

Monday

8 Min AMRAP
3 DB Snatch
3 Box Jumps
6 DB sntach
6 Box Jumps
….add 3 reps each time

rest 2 mins

8 min AMRAP
2 DB facing burpees
2 OH lunges (each side)
4 DB facing burpees
4 OH lunges (each side)
add 2 reps each time

Tuesday

5 rounds 3 min on 1 min off:
30 Double Unders
10 Goblet Squats
10 Press ups

Wednesday

3 Sets:
10 Bent Over Rows
20 Weighted Glute Bridges
10 Lawnmower Rows
20 Back Extensions
Rest 2:00 between sets.

3 Sets
20 front loaded GMs
20 cossack squats
rest 2 mins between sets

Tabata hollow hold

Thursday

25 min AMRAP
20 hang DB snatch
30 mountain climbers
20 thrusters
60 sec plank hold

Friday

5 Rounds for time of:
30 sec deadlift right
30 sec deadlift left
30 sec hang power clean right arm
30 sec hang power clean left arm
30 sec Push press right
30 sec Push press left
rest 90 seconds

Saturday

Buy In
30 Devils press + thruster

20 rounds
3 press ups
6 jumping lunges
9 sit ups

Buy Out
30 Devils press + thruster