Wednesday
Part A
4 Sets
Trap Bar Carry
3 OH Slam Ball Throws
Part B
EMOM 12 min
Odd: 150m Row
Even: 15 Weighted DB Situps
Friday
Sweaty Fridays
4 sets
AMRAP 4 minutes
150m Row
35 Double Unders
25 KB Swings
15 V-Ups
Rest as needed
3 Rounds for Time
10 Deadlifts
10 DB Thrusters
10 Box Jumps
10 Pullups
Saturday
Partner Workout - split the reps between the two of you!
30 Burpees
40 DB Push Press
50 Calories Biked
60 Back Squats
50 Calories Biked
40 DB Push Press
30 Burpees
Cash Out
Coach’s Choice