Day 1
Leg Intervals 3 Rounds, 30s on/15s off
Booty Band Glute Bridges
Booty Band Monster Walks
Booty Band Lateral Steps Alt each set
Booty Band Squats
2.16 mile run loop
Down Quail to Lexus Dealership
Right on Dove
Right on Bristol
Right on Birch
Right again on Quail
Right on Spruce Ave
Right on Bristol
Back to the gym
Day 2
5-6 Sets
6 Push Jerks
2 Turkish Getups
4 rounds for time of:
Row, 250 m
15 Medicine Ball Cleans 20/14
25 Sit-ups
Day 3
Alternating
5 Front Squats with 2 second pause at bottom
10 Pushups
8 sets
Go every 3 mins:
Assault Bike: 0.4 mi
Each for time.