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Monday

Warmup: 5 rounds of

1 dumpster dash

2 forward rolls

3 HSPU's

4 Kettle bell deadlifts

5 Kettle bell goblet squats

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

For Reps - 4 minutes at each station

Wall balls 20/14#

Rope Climbs

Box Jumps 24/20"

Deadlift 135/95#

10 meter shuttle with wall ball 20/14#

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Tuesday

Warmup:

3 minutes on roller

1 minute Double Unders

3 minutes squat therapy

1 minute row

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

for time:

5 Rounds of Cindy

20 Squat Cleans 155/95#

5 Rounds of Cindy

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

Endurance: meet at ECC @ 6 am ~ coach Joe

Row 1 mile, Run 2 miles, Row 1 mile

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

Wednesday

Warmup: 3 rounds

10 ring pushups

10 ring rows

10 Ghd situps

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

For Time:

50 KBS 55/35#

50 Box Jumps 24/20"

5x dumpster Dash

40 KBS

40 Box Jumps

4x dumpster dash

30 KBS

30 Box Jumps

3x dumpster dash

20 KBS

20 Box Jumps

2x dumpster dash

10 KBS

10 Box Jumps

1x dumpster dash