Monday
Strength
20 Minutes, Every 4:00
5 Back Squat
Conditioning
3 Rounds ea.
Partner I Go, You Go, Full Rounds
10 Back Squat 225/155
15/12 Calorie Bike
Tuesday
Strength
20 Minutes, Every 5:00
8 Bench Press
10 Chin-Ups
Conditioning
3 Rounds for Quality
15 Dumbbell Arnold Press 35/25
20 Push-Ups
25 Barbell Curls 45/35
Wednesday
Conditioning
25 Front Squat 135/95
50 Ring Dips
75 Deadlift
200 Double Unders
400 Meter Run
200 Double Unders
75 Deadlift
50 Ring Dips
25 Front Squat
Thursday
Conditioning
24:00, Every 4:00
A. 900 Meter Row
B. 2 Rounds: 5 WallWalks & 20 Box Jump Overs
C. 100m Suitcase Carry & 5 Turkish Get-Ups ea.
Friday
Conditioning
Teams of 3
2 Rounds
5:00 Max Calorie Bike
5:00 Max Devil’s Press 50/35
Saturday
Conditioning
“Hotshots 19”
6 Rounds
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull-Ups
400 Meter Run
Sunday
Conditioning
Partners, 18 Minutes As Many Rounds as Possible
Partner 1:
5 Burpee
10 Ring Row
16 Lunges
Partner 2: DBall Hold 100/70