Week of 09.18.17

MONDAY- Upper Body
20/10: 8x
•Pull-ups/Ring Rows
•Flutter Kicks
•Push-ups
•Weighted Plank
•DB Push Press

4x for Time:
400m Run
20: American Swings
10: Dips

TUESDAY- Total Body Conditioning

E3MOM: 10x
10: med Ball Cleans
5: Burpees
5: DB Snatches
10: Cals on Rower

WEDNESDAY- Total Body Conditioning

50.40.30.20.10
Wall Balls
Sit-ups
American Swings
*10/12: Cals on Bike after each set
then
1 mile or 800m for Time

THURSDAY
4x for Time:
25m: Single Arm Overhead Lunge
10: Burps
25: Slam Balls
10: Goblets
25: Cals on Bike

FRIYAY- SURPRISE!
*show up*

SATURDAY- Total Body Conditioning
2X: count your reps/Cals
2 min Max Effort AMRAPS
•Med Ball Cleans
•Row for Cals
•Plate Pass Thrus
•Burpee BJ Hop Overs
•Pull-ups/3 sec Negatives
•Bike for Cals