Endurance September 13th, 15th, 16th

Monday September 13th:

warm up
3:00 bike + 20 jump squats + 10 burpees

1 . Test
500 m row
400 m run
30 calorie titan bike
20 burpee box jump overs
10 D ball over the shoulder

2 . 3:00 on 1:00 off x 4
15 calorie row
15 sit ups (weighted if you want)
max bike calories in remaining time

Wednesday September 15th:

warm up
3:00 row + 20 jumping lunges + 8 inch worms

1 . 15:00 AMRAP
400 m row
15 kettle bell swings
12 goblet squats with KB
9 box jumps

2 . 3 rounds for time:
300 m run
200′ sled drag
10 each leg jumping lunges

3 . 3 sets:
12 v ups
:30 side plank each side

Friday September 17th:

warm up
200 m row farmer carry + 8 inch worms + 20 lunges

1 .10:00 AMRAP
400 m row
10 D ball over the shoulder
10 D ball squats

rest 4:00

10:00 AMRAP
400 m row
10 each leg jumping lunges
10 med ball sit ups

rest 4:00

10:00 AMRAP
150′ sled push
200 m run

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