Monday September 17, 2018
A. Warmup
B. 4x4min AMRAP
15 cal row
15 burpees over rower
max jumping lunges
rest 2 min between each
Tuesday September 18, 2018
A. Warmup
B. Tabata- 0:20 work 0:10 rest x 8 rounds per movement
Mountain climbers
Squat jumps
Medball toe taps
DB Burpees
No rest between exercise; go directly into next tabata
C. 3 rounds:
6 DB bent over rows
6 DB bilateral curls
6 DB press
*full round without breaking; rest 0:30 between rounds
Wednesday September 19, 2018
A. Warmup
B. 16 min EMOM
16 KBS
14 wallballs
12 cal row
10 ring rows
C. Tabata goblet squats
0:20 squats 0:10 hold bottom squat x 8 rounds
Thursday September 20, 2018
A. Warmup
B. 3×5 min AMRAP’s w/ 2 min rest
1 sled push
8 burpees
rest 2 min
10 box jumps
5 pushups
rest 2 min
30 skips
8 KB/DB press
rest 2 min
C. 2 min max anchored situps
Friday September 21, 2018
A. Warmup
B. E5M x4 rounds
400m row
8 renegade rows
16 DB step ups