Monday
4 Rounds for time of:
20 DB power cleans
10 Burpees over the DB burpees
Rest 2mins
8 Rounds for time of:
10 DB power cleans
5 Burpees over the DB burpees
Tuesday
5 rounds
1 min on of:
Bear Crawl
Shuttle sprints
Box jumps/step ups
Hollow/ tuck hold
Rest 1 min
Wednesday
4 min AMRAP
16 FS ( 8each side)
32 DU
Rest 2 mins
4min AMRAP
16 Push Press ( 8each side)
32 DU
x 2 rounds
Thursday
4 rounds of
8 single leg deadlift each side
Super set
20 sec single leg glute bridge each side
4 rounds of
8 floor press (3 sec lower)
Super set
5-10 diamond press ups
super set
30second Bent over flyes
4 rounds
10sec hollow hold into 10 crunches into 10 sit ups
Friday
20 min AMRAP
10 Press Ups
20 air squats
30 walking lunges
40 sit ups
Saturday
30 sec mountain climbers before each round (steady pace)
27,24,21, 18,15,12,9,6,3
Goblet Squat
DB Snatch
