Monday 1. Overhead Squat 5RM 2. AMRAP x 12 20 Alternating DB Snatch (50/35) 20 Burpee over DB 20 Single arm DB overhead squat (10/10) 20 Burpee over DB
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Friday 1. Bench Press 5RM 2. AMRAP x 7 3-6-9-12-15-18…… Push ups Toes to bar
Thursday 1. AMRAP x 25 minutes In teams of 3 , one person working at a time 100 cal bike 150 Air Squats 100 cal row 150 Air Squats 400m run ( all 3 run at the same time ) 150 Air Squats
Tuesday 1. 7 Rounds For Time 200m row 10 Pull ups 15 KB Swings (70/55) 20 Double Unders
Monday 20 Front Squats (185/125) 30 Deadlifts (275/175) 40 Burpee over Bar 50 Dumbbell Hang Clean + Jerk (50/35) 100ft single arm Dumbbell Overhead Lunge
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