Monday
Front or Overhead Squat
6 x 6
Wall Walks
6 x 3
Every 2:30 Minutes
Walking Barbell Lunges
3 x 20
Chin Ups
3 x Max Reps
Every 3 Minutes
Romanian Dead Lifts
4 x 10
Every 2 Minutes
3 Rounds
400 Meter Run
20 Dumbbell Snatches 50/35
20/15 Calorie Bike or Ski Erg
Tuesday
Barbell Row
3 x 10
Bar Facing Burpees
3 x 10
Every 2 Minutes
Pendlay Row
3 x 10
Lateral Burpees
3 x 10
Every 2 Minutes
Single Arm Row
4 x 10
Triceps Extension
4 x 10
Every 2:30 Minutes
Machine Row
4 x 10
French Press
4 x 10
Every 2:30 Minutes
Workout of The Day
Team Workout
20 Minute AMRAP
30 Wall Balls
30 Box Jumps 24/20
30 Toes to Bar
30/21 Calorie Row
Wednesday
Front Squat
6 x 6
Handstand Walk
6 x 12′-24′
Every 2:30 Minutes
Back Squat
3 x 10
Handstand Push Ups
3 x 6-10
Every 3 Minutes
Workout of The Day
400 Meter Run
100 Double Unders
30 Deadlifts 185/135
800 Meter Run
50 Double Unders
20 Deadlifts 185/135
1 Mile Run
25 Double Unders
10 Deadlifts 185/135
