Day 1
Arm Intervals 3 Rounds, 30 seconds on, 15 seconds off
Bicep Curls
Skull Crushers
Pullup Negatives
Banded Lat Pulldown
1.86 mile run loop
Down Quail to Lexus Dealership
Right on Dove
Right on Bristol
Right on Birch
Right again on Quail
Right on Upper Newport Plaza Drive
Right on Bristol
Day 2
5-6 Sets
6 Push Jerks
Double Under Skill Work
10-15-20-25-20-15-10 reps, for time of:
Kettlebell Swing, 53/35 lbs
Double Under
Day 3
Alternating
5 Front Squats with 2 second pause at bottom
10 Pushups
3 rounds for time of:
15 Squat Cleans, 115/75 lbs
12 Pull-ups
9 Toes-to-bars
6 Pistols (total)