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