MONDAY

400m Run
40: Push-ups
40: Bicep Curls
400m Run
40: Pull-ups/Ring Rows
40: Tricep Dips
400m Run
40: DB Strict Press
40: Hammer Curls

-then-

40: Cals on Rower
10: Burpees
30: Cals on Rower
10: Burpees
20: Cals on Rower
10: Burpees
10: Cals on Rower
10: Burpees

TUESDAY

Zero fucks given that day

800m Run

-4x-
10: DB Clean and Press
15: Plate Pass Thrus
20: Sit-ups

–50: Cals on Bike–

-4x-
6: Pull-ups
12: Push-ups
18: Slam Balls

–then–

800m Run

Lord please get me through this week

EMOM: 8x
4-7: Burpee Box Jump Hop Overs

EMOM: 8x
15-20: Wall Balls

EMOM: 8x
10-12: DB Cleans

400m Run
100: Sit-ups
400m Run

E90secOM: 4x
12: DB Clean & 12: DB Front Squat

E90secOM: 4x
30 sec: Weighted Plank
30 sec: Oblique Twists

E90secOM: 4x
10-12: Pistol Squats (r/l)

4x
20: Wall Balls
20: Box Jumps
200m Sled Sprint
30 sec: Wall-Sit

What going out on a Friday looks like when you are over 30..

E90secOM: 4x
30 sec: DB Strict Press
30 sec: American Swings

E90secOM: 4x
30 sec: Pull-ups/Ring Rows
30 sec: Burpee Bar Touch

E90secOM: 4x
30 sec: Plate Pass Thrus
30 sec: DB Snatches

800m Run

-4x-
15: Bicep Curls
10: Tricep Dips
15: Slam Balls

Saturday Teamwork!

TEAM SWEAT Challenge

16 min AMRAP
*2 people from team in Wall-sit*
18/16: Cals on Rower
8: Push-ups
8: DB Cleans
8: Banded Pull-Aparts

16 min AMRAP
*2 people from team in Overhead Plate hold*
200m: Slam Ball Run
15: Wall Balls
10: Plate Pass Thrus
5: Burpee Box Jump Hop Overs

*4 min; Sit-ups (point for every one!)