Day 1
Part A
5 sets
8-10 DB Seated Press
3-5 Negative Pullups
Part B
Partner Workout
5 Rounds
Partner A: 400m
Partner B:
12 Wall Balls
12 Ball Slams
12 Situps
Plank until partner gets back
Day 2
Part A
4-5 Sets
8 Back Squats
8 DB Fly’s
8 Skull Crushers
Part B
AMRAP 18
16 Calorie Bike
14 Push Press 55/85
12 Overhead Squats
8 Burpees
Day 3
Part A
Skill Work
Double Unders
Pullups
Pistols
Part B
3 min AMRAP
21 Double Unders
12 Thrusters 65/95
1 min rest
3 min AMRAP
21 Kettlebell Swings
12 No-Pushup Burpee over Bar
1 min rest
3 min AMRAP
21 Lunges
12 Sumo Deadlift High Pull 65/95
1 min rest
3 min AMRAP
21 Goblet Squats
12 Hang Power Cleans
I know it doesn’t seem like it but I love you all! See you Monday morning!