Monday
4 Rounds in the Pit
10-14 reps of everything
Your choice of 4 movements
Every 3 minutes for 6 sets
11 Calories Bike
7 Thrusters
Wednesday
EMOM for 12 minutes
Min 1: 8 Barbell Bent over Rows
Min 2: 8 Back Squats
40-32-24-16-8
Calories Rowed
Rest 1 minute between each set
Thursday
For Time
50 Double Unders
40 Deadlifts
30 Box Jumps
20 Pullups
30 Box Jumps
40 Deadlifts
50 Double Unders
Post Workout: Abs with the coach
Friday
5 sets
5 Strict Press
10 Russian Step Ups (5/leg) - these should be heavy, focus on using your top leg to pull your body up rather than pushing off your bottom foot
3 Rounds
400m run (Take a left out of the parking lot, around cul de sac to Scenic, back across the street home)
32 DB Walking Lunges
16 V-ups or PVC Pipe Situp