Day 1
Front Squat 6x5
4 Turkish Get Ups
Tabata 16
Russian Step Ups
Double Unders
Seated Press
OH Plate Lunge
Day 2
10 sets
100m Sprint
5 rounds for time of:
7 Squat Cleans, 155/105 lbs
14 Kettlebell Swings, 53/35 lbs
Day 3
Every 4 minutes for 4 sets
500m Row
For time:
Plate Carry, 45/25 lbs, 400 m
-- then --
4 rounds of:
10 Row Calories
10 Ring Push-ups
10 V-ups
-- then --
Plate Carry, 45/25 lbs, 400 m