Warm-Up for the Week
2m Flow and 60′ Low Crawl
2 Rounds:
- 10 Dimmel Deadlifts
- 30s Goblet Squat Hold
- 5 Crush Presses
- 30s Oblique Opener
Monday
Tabatas (4x8x20/10) of: Walking Overhead Lunges; Mountain Climbers; Sandbag Cleans to shoulder; Flutter Kicks
Tuesday
AMRAP15 of: 100 Rope Jumps, 10 Air Squats, 10 Ball Slams
Wednesday
4xAMRAP3+1m of: 5 Clean and Press, 3 D&U, 5 SB Step-Ups
Thursday
Endurance Intervals: 4x3x45/15
- Row/Ski
- Goblet Alternating Rear Lunges
- Toss & Chase
Friday
6 Rounds for Time (12m Time Cap)
- 10 Down and Ups
- 50 Rope Jumps
- 20 Lateral Plate Jumps