MONDAY 1/30

*1 mile run

*clean squat practice

*5rds for time
-5 clean squats
-20 wall balls

SATURDAY 1/28

*5x10 single arm KB swings

*6rds for time
-100/jump rope
-200m sprint

*5 sets unbroken
-10 strict press
-10 push press
-10 snatch to balance

FRIDAY 1/27

*5X10 pull ups/ ring pull ups

*5 sets 90sec rest
-10 ring push ups
-10 dips

*stretch and foam roll

WEDNESDAY 1/25

*1 mile run

*20mins pull up practice

*tabata 50's
-jump rope (100 reps if single jump)
-box jumps
-walking lunges
-burpees

TUESDAY 1/24

*3x warm-up
-50 bicycle crunches
-20 back ex

*1 rep max dead lift

*5 rds for time 95/75lbs.
-10 DL
-5 power cleans
-3 thrusters

MONDAY 1/23

*3rds for warm up
-10 push ups
-10 bent knee sit ups
-10 BW squats

*2-2-2-2-2
FR squats

*5rds for time
-10 FR squats
-20 box jumps

SATURDAY 1/21

*10x100m row
-100 jump rope

*20min AMRAP
-2 HSPU
-4 burpees
-6 wall balls
-8 KB swings