Wed. March 30

21-15-9

OH Squats
Tricep Extensions
Thrusters
Fly Pulls

Abs – MB

Mon. March 28

Part 1:
AMRAP 20 Minutes
Run 2 Laps
10 Pull Ups
5 Prisoner Get Ups w/ Jump
20 Walking Lunges w/ wt
5 Prisoner Get Ups w/ Jump
10 Walk-Over Push Ups

Part 2:
Abs: 10 Rows -> Roll -> 9 Rows -> Roll...->1 Row -> Roll

Fri. March 25

Tabata – 20 on/10 off, 6 x each exercise

Dive Bomber Push Ups
Right Leg Squats
Left Leg Squats
Dips
Mt Climbers

Abs

Wed. March 23

Part 1:
18-15-12-9

SDHP
Skull Crushers
Dynamic Squats
1-2-3 Push Ups

Part 2: Do each group once
Group 1:
-2 x 20sec Straight Leg Hang
-Alternating between: 20 (sec count) Flutter Kicks + 10 Straight Leg Raises

Group 2: Repeat until group 1 is done
-10 Pike Ups w/ plyo ball
-15 Streamline Sit Ups
-20 Russian Twists w/ plate
-25 Regular Sit Ups

Mon. March 21

10 KB/DB Swings
10 Lat Pull Downs
Run 1 Lap
10 Lat Pull Downs
5-3-2 Bench
Run 2 Laps
5-3-2 Bench
10 Wall Ball Shots
Run 1 Lap
10 Wall Ball Shots
10 KB/DB Swings
Run 2 Laps
10 KB/DB Swings
10 Lat Pull Downs
Run 1 Lap
10 Lat Pull Downs
5-3-2 Bench
Run 2 Laps
5-3-2 Bench
10 Wall Ball Shots
Run 1 Lap