Monday
5 rounds:
1 min on
Shuttle sprints
Press ups
Box jumps
Half burpees
Rest 1 min
Tuesday
5 rounds of:
3 minutes on
50 hops over DB
18 DB Snatch
Rest 1 minute
Wednesday
18 min AMRAP
8 renegade rows
10 Pike press ups
12 DB squat cleans (6 each side)
Thursday
5 rounds for time of:
6 Devils press
20 walking lunges
6 Devils press
20 walking lunges
15min time cap
Friday
4 rounds
8 deadlift each side ( 4 sec lower) each side
SS
30 sec glute bridges
4 rounds
8 floor press (3 sec lower)
Ss
30second Bent over flyes
6 rounds
10sec hollow hold into 10 crunches
Saturday
20min AMRAP
20 goblet squats
20 push press
20 thrusters
