`

Monday

Warmup: 10 Mins of

10 kettlebell goblet lunges

10 box overs

10 med ball cleans

 +++++++++++++++++++

"Allison"

For Time:

1000 Meter Row

22 Pullups

22 Wall balls 20/14#

22 Power Cleans 95/65#

22 Bar over Burpees

22 Thrusters 95/65#

22 T2B

1 Mile Run

==========================

Tuesday

Warmup: 8!

Floor Presses

Floor Wipers

Dead lift at the same weight

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

50 Wall ball tosses for time ~ Cannot use a wall & Athlete should not squat

* Athlete picks the weight

* Can toss over the pullup bar if you like

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

21-15-9

KBS 70/55#

Wall Balls

with a run around the building after eaxh set

------------------------------------------

Endurance: meet at ECC @ 6 am

5 Rounds for time:

500 meter row

20 burpees

30 DU's

=========================

Wednesday

Warmup:

1 dumpster dash

10 pushups

10 pullups

10 med ball squats

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

30 Box Jumps for time 30/24"

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

20 Min AMRAP of:

10 Power Snatches 75/55#

20 Ab Mat Situps

30 DU's