`

Monday

Warmup: 10 minutes of

3 wall walks

5 pullups

7 ab mat situps

9 KB goblet squats

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

15 Mins AMRAP

1000 meter row then,

20 Hang Power Sntaches 75/55#

20 Front Squats 75/55#

20 Sumo Deadlift High Pull 75/55#

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

Tuesday

Warmup: 3 Rounds of

1 forward roll

1 dumpster dash

20 second pullup hold

20 Double Unders

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

On the Minute x 12 minutes of:

3 Back Squats @ BW

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

Tabata ~ No rest between 

Pushup 

Situps

Air Squats

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

Endurance: meet at ECC @ 6 am ~ Coach Joe

10 x 10 KBS + 200 meter sprint (rest=work)

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

Wednesday

Warmup: 7!

GHD Situps

Oly Bar Bent over Rows

Dumbell Press

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

For Time: 

30 Wall Balls 20/14#

Dumpster Dash

15 Clean & Jerks 135/95#

Dumpster Dash

30 Wall Balls

Dumpster Dash

15 Clean & Jerks

Dumpster Dash

30 Wall Balls

Dumster Dash

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