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
WEDNESDAY

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
THURSDAY
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
FRIDAY

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

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!)
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