Monday
Fight Gone Bad
1 Minute at Each Station
5 Rounds
Wall Balls
Kettlebell Swings 2.0/1.5 or Sumo Deadlift High Pull 75/55
Box Jumps 24/20
Push Press 75/55
Row for Calories
Rest 1 Minute Between Rounds
Rest 2 Minutes
Stairmaster 20 Minutes or
2 Mile Run
Tuesday
Deadlift
6 x 5
Handstand Walks 18′
6 x 1
Every 2:30 Minutes
Weighted Pull Ups
4 x 8
Stretch Lower Body
Every 3 Minutes
3 Rounds
12 Pull Ups
21 GHD Sit Ups
12 Burpees
500 Meter Row
Wednesday
Split Jerk
10 x 2
Every 1:30 Minutes
Workout of The Day
800 Meter Run
30 Legit Push Ups
30 Weighted Traditional Sit Ups
30 Squat Jumps
20 Plyometric Push Ups
20 Toes to Bar
20 Squat Jumps
10 Handstand Push Ups
10 Box Jumps 30″
10 Weighted Toes to Bar
800 Meter Run
Thursday
Pendlay Row
6 x8
Barbell Rollout
Every 2:30 Minutes
Single Arm Row
6 x 10
Kneeling Ball Slam
6 x 6/6
Every 2:30 Minutes
Wod
1 Mile Run
50 Burpees
100 squats
150 Double Unders
Friday
Front Squat
10 x 3
Hollow Rocks
10 x 15-20
Every 2:30 Minutes
Workout of The Day
3 Rounds
50 Lunges 40/25
40 Kettlebell Swings 1.5/1.0
30 Sit Ups
200 Meter Run
