Monday
On the 4:00 x 5:
30 Air Squats
15 burpees
14 Alt DB snatches
Tuesday
10 min AMRAP
50 Double unders
30 walking lunges
Rest 2 mins
10 min AMRAP
30 sec bear crawl
20 DB step overs/ups
Wednesday
5 Sets
8-12 upright rows (single or double)
Max Floor Press each side (30 sec each side)
30 sec weighted glute bridges
45 sec back extensions
60 sec press up hold
Rest 60-90secs
Tabata weighted sit ups and hollow holds
Thursday
25 min AMRAP
20 hang Clean and Jerk
20 In and Outs
20 sit ups
Starting with and every 5 mins after
10 Devils clusters
Friday
4min AMRAP
4 goblet reverse lunges
2 DB/KB swings each side
add 2 reps each time
rest 2 mins
4min AMRAP
2 DB sntach each side
2 DB Front squat each side
add 2 reps each time
rest 2 mins
x 2
Saturday
90sec on/off x 8
30 sec mountain climbers
6 thrusters each side
remaining time max DB facing burpees