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Monday

Warmup: 3 Rounds of:

10 Hollow into Superman

10 Wall balls

10 Back Ext

2 Tumbles

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Buy-in: 25 Pullups for time

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8x3 Push Pess ~ increasing load with 3 HSPU's after each set

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OTMx 18 mins of:

Odd Minutes: 3 S2OH (athlete picks weight - taken from floor)

Even Minutes: 7 Weighted Situps (can use med ball, kettlebell, Plate)

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Tuesday

Warmup: 8 Mins of

300 meter row

8 OLY bar OHS

6 Ring Pushups

2 Prowler Pushes

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Back Squat 5x5 with heavy Prowler push after each set (down/back - High/Low)

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3x20 Box Jumps 24/20" No Step Ups ~ self regulated rest

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Endurance: Meet at ECC @ 6 am

3 Rounds of:

20 Wall Ball

20 Box Jumps

20 KBS

20 Situps

20 Burpees

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Wednesday

Warmup: 3 Rounds of

2 Laps

2 Rope Climbs

10 Burpee Box Jumps

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"Randy"

75 Power Snatches for time 75/55#

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