Tuesday
Back Squat
8 x 8
Upper Extremity Stretching During Rest Intervals
Every 3 Minutes
Walking Lunges
3 x 30
Hollow Rocks
3 x 30
Every 2:30 Minutes
Workout of The Day
“Rahol”
12 Minute AMRAP
12 Box JUmps
6 Thursters
6 Bar Facing Burpees
Rest 1 Minute
Row 1000 Meters
Wednesday
1 Mile Run
Stretch Calves
2k Row
Stretch Hamstrings
100 Calories Air Dyne
Stretch Hip Flexors
15 Minutes Stairmaster
Stretch IT Band
Thursday
1 Mile Run
stretch calves
Rest 2 Minutes
GHD Annie
50-40-30-20-10
GHD Sit Ups
Double Unders
Rest 2 Minutes
50 Burpees for Time
Rest 2 Minutes
2000 Meter Row
Friday
Clean + Front Squat + Jerk
9 x 1 + 2 + 1
Every 2 Minutes
Workout of The Day
1-2-3-4-5-6-7-8-9-10
Front Squats 185/125
Strict Pull Ups
Rest 1-2 Minutes
1 Mile Run
