Monday
12 min AMRAP
12 Calories Bike
12 V-Ups or GHD Situps
12 DB Thrusters
Rest as needed
12 min AMRAP
12 Calories Bike
12 Pushups
12 DB Deadlifts
Wednesday
EMOM for 12 minutes
Min 1: 8 Bent Over Row
Min 2: 8 Front Squats
Every 3 minutes for 6 sets
50 Double Unders
20 Ball Slams
Thursday
5 Rounds
:50s on, :10s off
Deadlifts
Burpees
Power Cleans
Kettlebell Swings
Rest
Abs with Coach
Friday
5 sets
5 Strict Press (increase from last week)
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
2 Rounds
50 Plate OH Lunges (total)
40 Alternating DB Snatches (total)
30 Situps
20 Box Jumps
10 Pullups