Monday
Part A
5 Sets
25ft DB Death March
Weighted Hip Thrust
Cash In: 400m Run
20-16-12-8-4
DB Snatch
Reverse Situp
DB Clean & Jerks
Cash Out: 100 Double Unders
Wednesday
Part A
4 Sets
8 Parallette Dips
8 Parallette Shoot Through
8 Pushups
1min Weighted Plank
4 rounds for time of:
Run, 400 m
40 Air Squats
Thursday
Back Squat 5 x 6
70% - 73% - 76% - 79% - 82% - 82%
Bike Intervals
Tabata - 8min
Bike Sprints
Friday
Partner Workout - 2 working at a time if team of 3, or 1/3 less reps for a team of 2
35min AMRAP
500m Row or 400m Run together
60 Kettlebell Swings
48 Box Jumps
36 Push Press (65#)