TUESDAY 12/20

*active stretching

*5 mins jump rope

*7rds for time
-200m run
-10 push ups
-20 vent knee sit ups
-30 BW squats

*3 sets
-1 min ISO abs plank
-30 sec. side ISO abs R/L

MONDAY 12/19

*active stretching w/ ladder

*5 sets
-250m row
-amrap wall balls

*21-15-9 reps for time
-dead lift 135lbs.
-box jumps

SATURDAY 12/17

*active stretching

*1 mile run

*5x amrap chin ups

*5rds team workout
-10 KB swings
-burpee broad jumps

FRIDAY 12/16

*active stretching

*10 mind jump rope

*7 rds for time
-10 clean squats 95lbs.
-20 pull ups
-30 box jumps

WEDNESDAY 12/14

*active stretching

*5x1 rep max back squat

*5x3 rep shoulder press
-HSPU amrap

*sprints

TUESDAY 12/13

*active stretching

*1 mile run

*core work 5x10 reps
-side ISO dips
-GHD sit ups
-leg raises

* pull up practice

MONDAY 12/12

*active stretching

*5 rds for time
-400m run
-10 burpee box jumps
-10 sumo high dead lift pulls
-10 thrusters