Monday
3 mile run for time (Costa Mesa 5k prep)
OR
AMRAP 25
18 Cal Bike
9 Back Squats
18 Alternating DB Snatches
9
Wednesday
4 sets
10 Tempo Back Squats
4 Strict Pullups
18min AMRAP
2, 4, 6. 8, 10…
Calories Rowed
Single Arm DB Lunges (total)
Pushups
Thursday
4-5 Sets
2 Split Jerks - work on increasing from last week
For Time
30-20-10-5
Barbell Lunges
Knees to Elbows
KB Swings
Friday
3 Sets
4 Deadlifts (increase from last week!)
8 Weighted Barbell Glute Bridge
5 Rounds
10 Burpee Box Jump Over
10 Push Press 85/55
10 OH Squats (same bar as push press)
10 PVC Situps or GHD Situps