Thurs Mar. 29/Fri Mar. 30

WU: Ladder

Group 1:
5 Rounds (each round is on 3 minutes)

3 VB Approaches
6 Stacked Push Ups
9 Jump Squats
Run 400M (2 laps)


Group 2:
9-6-3

OH Squat
Lat Pull
Tri Extension
Split Suqats (each)

All: Abs

Mon. Mar 26/Tues. Mar 27

Group 1:
3 Min Jog

Then:
5 Rounds

20 Turkish Get-Ups (10 each)
400 M Run (2 Laps)


Group 2:
2 x 10
Air Squats
Squats w/ Bar
Push Ups

Then:
21-15-9

Squats
KB Swings
Fly Pulls

Thurs. Mar 22/Fri. Mar 23

Group 1:

6 Rounds

10 Burpees
10 Pull Ups


Group 2:
5 Rounds

12 Cleans
9 Deadlifts
6 Push Jerk

Abs

Mon. Mar 19/Tues. Mar 20

Group 1:
6 Rounds

5 Tuck Jumps
Sprint
Ladder - 1 ins
8 Streamline Jumps
20 Regular Sit Ups
Ladder - Side Switch
1-2 Min Rest


Group 2:
2 x 5
Lat Raise
Front Raise
Cross Hammer Curl
Bent Ocver Flys

18-14-10-6
Kickbaks
DB Bench
SDHP
One Leg Squats
MB X's

Thurs. Mar 15/Fri. Mar 16

Warm Up - Ladder

Group 1:
4 Rounds

16 Goblet Squats
12 SLDL
8 Back Squats
 4 Pull Ups

Group 2:
21-15-9
Air Squats
Burpee Mt Climbers (no push up)

AMRAP 9 Min. (45/15)
5 sec Descend Push Ups
Jump rope
MB Chest Passes

Mon. Mar 12/Tues. Mar 13

Group 1:
AMRAP 20 Min.

Run 2 Laps
10 Burpees
8 Broad Jumps
6 Split Squats
4 HRPU

Group 2:
12-9-6-3

Pull Ups
Cleans
Lunges
Machine Row

All: P90X Abs