Endurance October 11th, 13th, 15th

Monday October 11th:

Warm up:
2:00 bike + 20 jumping squats + 20 kettlebell swings

1 . For time:
Buy in: 400 m run
4 rounds
8 D ball over the shoulder
500 m row
8 burpee box jump overs
Buy out: 400 m run

2 . AMRAP 12:00
400 m row
15 kettlebell swings
15 sit ups

3 . EMOM x 10
Odd – :30-:45 plank
Even – 10-15 DB bench press

Wednesday October 13th:

Warm up:
2:00 row + 100’ walking lunge + 100’ bear crawl

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

3 . 3:00 on 1:00 off x 3
300 m run
Max calorie row

4 .3 sets:
12 v ups
:30 side plank each
12 ab rollouts

Friday October 15th:

Warm up:
2:00 bike + 8 inch worms + 20 total box step ups

1 .10:00 AMRAP
500 m row
8 D ball over the shoulder
8 box jumps

Rest 4:00

10:00 AMRAP
400 m row
8 wall balls
8 box step overs with the medicine ball

Rest 4:00

10:00 AMRAP
200 m row
8 burpee box jump overs
12 DB bench press

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