2017-08-07

Monday
21-18-15-12-9-6-3
KB swings
Burpees

Tuesday
10 Rounds
1min
Run 100m
ME Slam Ball (even min)
ME Double Unders (odd min)
1min Rest

Wed
6 rounds for time
3 Power Snatch (Between 75-80% of 1RM)
2 rounds of Cindy
1 Rope Climb

Thurs
For Time:
Row 250 meters
10 HSPU
Row 250
8 HSPU
Row 250
6 HSPU
Row 250
4 HSPU
Row 250
2 HSPU
**Make the HSPU challenging. If kipping is easy then go strict or from a deficit

Friday
Partner Workout!!
20 min AMRAP
25 wallball sit up toss
20 burpee over partner holding elbow plank (no plank no rep)
15 squats with wallball between backs if ball drops 5 burpee penalty
10 team deadlift (2 partners lift together)
Repeat until 20 min is over