Monday
Overhead Squat
7 x 5
GHD Sit Ups
7 x 15-20
Every 2:30 Minutes
Angie or Another Side of Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
or 5 Rounds
20 PUll Ups
20 Push Ups
20 Sit Ups
20 Squats
Tuesday
Front Squat
7 x 5
Handstand to Forward Roll
7 x 2
Every 2:30 to 3:00
Barbell Walking Lunges
3 x 20
Every 3 Minutes
Team WOD
50 Thursters
50 Pistols
50 Partner Wall Balls
50 Burpees
50 Box Jump Overs
50 Calories Row Each
50 Double Unders Each
50 Calories Air Dyne
Wednesday
Bench Press
5 x 8
Knees to Elbows
5 x 15
Every 3 Minutes
Power Clean
5 x 2
Every 2 Minutes
Deadlift
5 x 3
Every 2 Minutes
Workout of The Day
5 Rounds
12 Dips
24 Russian Twists
12 Toes to Bar
Thursday
Cardio and Mobility
Friday
Back Attack
