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Monday

Warmup: 4 Rounds of 

300 meter row

8 Toes to Wall

8 supermans

8 box overs

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

Push Press 8x2 @ 80%

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

For Time: 24-21-18-15-12-9-6-3 

Burpees

Ab Mat Situps

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Tuesday

Warmup: 10 mins of

3 Laps

30 second HS Holds

12 KBS

12 Pushups

OHS theropy

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

OHS 8x3 @ 75%

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

5 Rounds for Time:

10 Box Jumps 30/24"

20 Air Squats on the box

30 Double Unders

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Endurance: Meet at ECC @ 6 am

4 Rounds for time:

400 meter row

50 Double Unders

400 meter run

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Wednesday

Warmup: 5 Rounds of

6 push press ~athlete picks weight

6 Front Squats

6 deadlifts

6 hang cleans

*75 meter row between movements

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30 Squat Cleans ~ not for time

Increase weight

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

Tabata Row

Tabata Pushup

Tabata Air Squats