Monday
3 rounds:
15 deadlifts (moderate)
30 squats
15 v-ups
30 lunges
Tuesday
3:00 Run
As many reps as possible in 2:00 of: 9 front squats (light)
10 sit ups
REST 5:00
2:00 Run
AMRAP in 3:00 of: 6 front squats (moderate)
10 sit ups
REST 5:00
1:00 Run
AMRAP in 4:00 of: 3 front squats
10 sit ups
Wednesday
50 ground to overhead (light)
50 pull ups
50 push ups
5:00 run
Thursday
Deck of Cards:
Spades- Front Squats
Diamonds- Sit Ups
Clubs- Swings
Hearts- Reverse Lunges
Aces: 15 Burpees
**Numbers on cards are reps
**Face cards worth 10 reps
Friday
AMRAP 12
200m Run
15 burbees
10 ground to overhead (moderate)
Saturday
21-18-15-12-9
Thrusters (light)
40 double-unders
200m Run
REST 1:1