Wednesday October 4th, 6th, 8th

Monday October 4th:

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

1 . Every 5:00 x 4 (20:00)

200 m run
250 m row
10 wall balls

2 . AMRAP x 12:00

7 cal row
7 burpee box jump overs
14 american kettlebell swings

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

Wednesday October 6th:

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

1 . 3 rounds
20 cal row
10 D ball over shoulder
20 air squats
200 m run

2 .3:00 on 1:00 off x 3
15 burpee box jump overs
Max calorie bike

3 .3 sets:
15 v ups
12 push ups
12 ring rows

Friday October 8th:

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

1 . 10:00 AMRAP
16 DB snatch
16 DB goblet squats
16 cal row

rest 4:00

10:00 AMRAP
7 calorie row
200 m run
14 sit ups

rest 4:00

For time: 21-15-9
Cal row
DB bench press