MONDAY: Upper Body
8x
12/15: Cals on Bike
10: Snatches
8: Push-ups
6: Delt Flys
4: Burps

TUESDAY: Total body Conditioning
E2MOM for 30 minutes
10: Barbell Rows/8: Pull-ups
20: WBs
-.-.-.-.-.-.-
10: Pushups
10: DB Thrusters
-.-.-.-.-.-.-.
15/18: Cals on Rower

Core!

WEDNESDAY: Total body conditioning
30/45: Cals on Bike
6x
8: DB Burpees
16: Sit-ups
12: Deadlifts
4: Dips
30/45: Cals on Bike

THURSDAY: Lower Body
60: Weighted Lunges
30: Slam Balls
50: Weighted Lunges
30: Russian Swings
40: Weighted Lunges
20: Slam Balls
30: Weighted Lunges
20: Russian Swings
20: Weighted Lunges
10: Slam Balls
10: Weighted Lunges
10: Russian Swings

20/10: 8x
Weighted Planks

FRIYAY- Upper Body
20/10 for 40x (going in rotation, hitting e/movement 8x)
R- Single Arm Swings
L- Single Arm Swings
Pushups
Hollow Hold
DB Rows
-.-.-.-.-.-.-.-.-
1 mile row for time!

SATURDAY: Total Body Conditioning
Team Challenge!! Count up total reps you get to as your SCORE!

18 min AMRAP
2- Wall Balls
2- Plate Pass Thrus
2- Cals on Bike
*increase by 2 reps e/round!*

18 min AMRAP
2- Russian Swings
2- DB Burpee
2- Cals on Rower
*increase by 2 reps e/round!*