Day 1
Part A
Strength Circuit
4-5 Rounds, 10-12 Reps
Good Mornings
Lunges
RDL
Pull-up Negatives (3-5 reps)
Part B
5 Burpees
5 Burpees
25 Sit-ups
5 Burpees
25 Sit-ups
50 Lunges
5 Burpees
25 Sit-ups
50 Lunges
75 KB Swings
5 Burpees
25 Sit-ups
50 Lunges
75 KB Swings
100 Air Squats
Day 2
Part A
Sled Pulls/Drags/Pushes - Coach’s Choice
Part B
10-20-30-40-30-20-10
Wall Balls
Box Jumps
Day 3
Part A
Trunk Stabilizing Intervals 30 on/15 off
Bird/Dog
Plank
Single Leg Glute Bridge
Sit-up with twist
Part B
For Time: 50 Cal on Bike
Part C
21-15-9
Cal Bike
Pull-ups