Monday
10 min AMRAP
10 DB facing burpees
10 Front squats each side
10 push press each side
Rest 2 mins
8 min AMRAP
10 DB facing burpees
5 Front squats each side
5 push press each side
Tuesday
3 Rounds
30 sec of underhand bent over rows each side
30 sec of bent over flyes
30 sec of Lawnmower rows each side
60 sec press up hold
rest 90 secs
3 Rounds
30 sec step ups each side
30 sec squat hold
30 sec of weighted stationary lunges each side
30 sec squat hold
Tabata
Alt between hollow hold and sit ups
Wednesday
4 Rounds:
1:00 – Thrusters
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Side In and Outs
Rest 1:00 between rounds.
Thursday
18 min AMRAP
30 sec bear crawl
2 turkish get ups each side
8 plank marches
30 walking lunges
Friday
12 min AMRAP
3 rounds
10 power clean each side
20 press ups
3 Rounds
60 Double unders (hops over DB)
30 air squats
remaining time max burpees
Rest 2 mins and REPEAT
Saturday
Open 21.3
