Day 1
5-6 Sets
8 Bench Press
12 Bent Over Rows
3 rounds for time of:
10 Burpees
25 Air Squats
50 Walking Lunges
75 Double Unders
Day 2
AMRAP 15, 45 seconds of work, 15 seconds of rest
Meters Rowed
Deadlifts
Pullups
AMRAP 15, 45 seconds of work, 15 seconds of rest
Single Leg Glute Bridge/Switch legs halfway
DB Russian Step Ups
Candlesticks
Day 3
5 Rounds
100ft Single Arm OH Carry Left
100ft Single Arm OH Carry Right
100ft Double OH Carry
100ft Suitcase Carry
Rest as needed between rounds
4 Sets of:
4 minute AMRAP
400m Run
12 Hanging Knee Raises
Max Thrusters with remaining 4 minutes
No rest, as soon as the 4 minute interval is completed you start your next 400m run