Basefitness

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