`

Thursday

Warmup: 10 mins of

12 reverese hypers

9 burpees

6 pullups

30 second wall sits

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

"Diane"

21-15-9 of

Deadlifts 225/155#

HSPU's

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

Endurance: meet at ECC @ 6 am with Coach Kimmie

5x 2mile bike + run around the building

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

Friday

Warmup: 3 minutes at each station

3 minutes on roller

3 minutes warming up shoulders

3 minutes run around room + 1 forward roll

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

4 Rounds for time:

500 meter row

10 burpees over the rower

15 OHS 75/55#

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

Saturday - Super Saturday! Main Workout at 9 am (8am and 10 am still a go)

Warmup: 10  mins of

row 200 meters

10 situps

10 DU's

10 OLY bar presses

10 OLY bar bent over row

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

7 min AMRAP:

5 Squat Cleans 185/115#

10 Dips

10 min rest

7 min AMRAP:

5 Hang Cleans 155/95#

2 Rope Climbs

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

Sunday 

Amnesty - Pick a workout you may have missed during the week or work on a skill