Day 1
Part A
6 sets
5 OH Squats
Part B
Tabata - 4 minutes at each station before moving on. Score is lowest reps accumulated in 20 seconds.
Air Squats
Echo Bike
Pushups
Situps
Day 2
Part A
Every 90 Seconds for 9 minutes
3 Hang Snatches
Part B
21-18-15-12-9
Thrusters
V-Ups
Day 3
Part A
3 sets, on a running clock every 5 minutes
75 Double Unders
30 Walking Lunges
15 Heavy Deadlifts
Part B
EMOM10
15 Reverse Crunch
3 Turkish Getups