Monday -
7 mins of burpees
1 min rest
5 min am rap
6 pistols (or 12 air squats)
6 GTOH with barbell or DB
1 min rest
7 minutes of burpees
Tuesday -
9:30 - https://us02web.zoom.us/j/86742170449?pwd=ZmtoakpWWnlSQ0RqcmJ4NTM1U2VUdz09
18:00 -https://us02web.zoom.us/j/86528809025?pwd=RzA3a1hFYU43TS9zWUJRanJ3WE04dz09
Every 3 mins x 4 rounds
12 devils press
Amrap -
12 thrusters
12 sit ups
every 2 mins x 4
20 Unbroken Jumping squats
Wednesday -
9:30 https://us02web.zoom.us/j/86742170449?pwd=ZmtoakpWWnlSQ0RqcmJ4NTM1U2VUdz09
18:00 https://us02web.zoom.us/j/86528809025?pwd=RzA3a1hFYU43TS9zWUJRanJ3WE04dz09
10 minute cap
100 push ups for time
every minute ascending DB power snatch
1 each arm
2 each arm .......
Core circuit
5 rounds
10 v ups
10 side plank crunches
10 sit ups
30s hollow hold
Thursday -
Rest and mobility
Friday -
9:30 https://us02web.zoom.us/j/86742170449?pwd=ZmtoakpWWnlSQ0RqcmJ4NTM1U2VUdz09
18:00 https://us02web.zoom.us/j/86528809025?pwd=RzA3a1hFYU43TS9zWUJRanJ3WE04dz09
5 rounds for time
50 air squats
40 sit ups
30 dumbell clean and jerks
Saturday -
5km run