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Tuesday

Warmup: 3 Rounds

50 Double Unders/ Single Unders

20 OH Walking Lunges with bar

+++++++++++++++++++++++

6x6 Seated Dumbell Press ~ athlete picks weight

+++++++++++++++++++++++

1000 meter row then,

3x3 minute AMRAP of:

9 S2OH 95/65#

9 T2B

Rest 2 minutes between each round

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Endurance: at ECC @ 6 am

30 Minute AMRAP:

5 KBS 70/55#

10 pushups

15 Situps

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Wednesday

Warmup: 4 Rounds of

250 meter row

60' Bear Crawl or HS walks

+++++++++++++++++++

"Elizabeth"

21-15-9

Squat Cleans 135/95#

Ring Dips

+++++++++++++++++++

Cashout:

4x 30 seconds on 10 seconds off of:

Box Jumps 24/20"

+++++++++++++++++++

Back Squat 3x18 @ 60% with 2 min row after each set @ 2K Pace

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Thursday

Warmup: 10 mins of

10 Ring Push Ups

10 OH Bar Lunges

2 Laps

+++++++++++++

Deadlifts: 30-20-10

Athlete picks weight - Must be done unbroken

+++++++++++++

For time:

10 HSPU's

10 DL 315/185#

30 DU's

8 HSPU's

8 DL

30 DU's

6 HSPU's

6 DL

30 DU's

4 HSPU's

4 DL

30 DU's

2 HSPU's

2 DL

30 DU's

++++++++++++++++++

Endurance: Meet at Eli Whitney Museum @ 6 am

10, 12, 15 x Mill Rock Hill

This is to be done continuously with recovery done on jog down