Day 1
Front Squats 6x3
Seated DB Press
Tabata
Box Jumps
Cal Bike
5min rest
Tabata
Wall Balls
Cal Bike
Day 2
2 Sets
10 Bent over Y
10 Tricep Kick backs
10 Vertical external shoulder rotations + press (W+Y)
Every :90 for 13.5 min
1) 10-12 Dips (on box, dip bar, bench or rings)
2) 1min Penguin crunches or Bicycles
3) 1min Burpees
2.5 min Rest
EMOM 16
1) Cal Row
2) L-Seated DB Shoulder Press
3).Push-ups
4) :30 Plank
** Goal is to try and hit the same amount of reps each time
Day 3
4 rounds for quality of:
12 Barbell Good Mornings
12 Kick the Moons/Leg
15-30s Copenhagen (modified if necessary)
12 Single Leg RDL
AMRAP 15
50m Farmer Carry (go heavy!)
9 Burpees
12 Cal Row
15 Thrusters 95/65