Endurance September 20th, 22nd, 24th

Monday September 20th:

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

1 . 5 rounds 2:00 rest between
15 calorie row
15 box jumps
200 m run

2 . AMRAP x 12:00
7 cal bike
7 wall balls
7 burpees

3 . 3 sets:
12 DB bench press
12 Ab wheel rollouts
:30 plank

Wednesday September 22nd:

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

1 . 2 rounds
30 cal row
30 cal bike
30 burpees
300 m run

2 . 3:00 on 1:00 off x 3
20 calorie row
max burpee box jump overs

3 . 3 sets:
15 weighted sit ups
12 push ups
12 ring rows

Friday September 24th:

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

1 . 15:00 AMRAP
20 cal row
10 D ball over the shoulder
5 burpee box jump overs

rest 5:00

10:00 AMRAP
10 calorie bike
8 wall balls
200′ D ball carry ( heavy )

rest 3:00

7:00 AMRAP
200 m run
250 m row
10 sit ups