MONDAY
4 Sets:
-20m/20m Waiter Walk
-20 Band Pull-a-parts
-10 Abwheels w/ Bar
“Bruce”
For time:
-Run 800m
-50 Wall Balls
-25 Pull-ups
-Run 600m
-30 Wall Balls
-15 Pull-ups
-Run 400m
-10 Wall Balls
-5 Pull-ups
TUESDAY
6 Sets:
-8/8 SA DB Bench w/ SA band row
-8/8 SL RDL
-40/40 Sec Side Plank
“Just Keep Swimming”
Tabata Push-ups
Rest 3 Min
Tabata Box Jumps
WEDNESDAY
“Shark in the Water”
16 Min EMOM:
-8 KB Snatch
-5 Burpees
Cash-out- 1 Min Max Burpees OR KB Snatch
THURSDAY
“Deep Blue Sea”
7 Min to Find Max Push Press
Rest 1 Min
21-15-9-15-21
-Push Press @40%
-Reverse Lunges
*50 Double Unders b/w rounds
FRIDAY
4 Sets:
-8/8 Single Arm KB Swings
-8/8 Single Arm OH Lunges
-20 Sec Each Leg Hip Bridge
“Bull Shark”
7 Min to Work to Heavy Power Clean Double
@10 Min Mark:
15 Min AMRAP
-1 Power Clean @70% of Double
-Bear Crawl
-2 Power Cleans, 3, 4, 5, 6….
-Bear Crawl
-6 Situps, 9, 12, 15, 18….
SATURDAY
TBD
