Fri. July 1

5-5-3-3-3-2
(first 2 sets of 5 are WU w/ light wt...increase to heavy from there)

Thrusters
Back Squats
Bench
Cleans

Abs: 3 x through
20 Right Leg V-Ups
20 Left Leg V-Ups
20 Toe Touches (legs STRAIGHT, literally touch toes!!)
20 Knee-to-Elbow Planks (total)
20 Bicycles (total)

Wed. June 28

Dynamic WU + Walk a Lap, Jog a Lap

20 Push Ups
10 Spilt Squats
30 Russian Twist Abs
19 Dips
11 Dynamic Squats
Run 200 M

18 Push Ups
12 Split Squats
30 Toe Touches
17 Dips
13 Dynamic Squats
Run 300 M

16 Push Ups
14 Split Squats
30 Right Side Crunches
15 Dips
15 Dynamic Squats
Run 400 M

14 Push Ups
16 Split Squats
30 Left Side Crunches
13 Dips
17 Dynamic Squats
Run 300 M

12 Push Ups
18 Split Squats
30 Scissor Kicks
11 Dips
19 Dynamic Squats
Run 200 M

Mon. June 27

3 Rounds

20 Deadlifts
20 KB swings
20 Overhead Squats
20 DB Squat Cleans

Stabilizers

Fri. June 24

5 Rounds

AMRAP PULLUPS w/o stopping – NO band
30 / # pull ups = # of BOX JUMPS
20 – # pull ups = # of TRICEP PUSH DOWNS (w/ band)
10 + # pull ups = # of MB JUMP SQUATS
5 x # pull ups = # of FLY PULLS (w/ band)

**Each round will begin with pull ups.
**Once you stop, that is the # you will use to determine the # of reps for each exercise.
**Round up.

Example: 6 pull ups
30 / 6 = 5 Box Jumps
20 - 6 = 14 Tri Push Downs
10 + 6 = 16 MB Jump Squats
5 x 6 = 30 Fly Pulls
That would be ROUND 1. Begin next round with pull ups and determine reps from there.

Wed. June 22

21-15-9

Left Leg Step Ups w/ Knee Raise
Lat Pull Downs
Machine Row
Right Leg Step Ups w/ Knee Raise
DB Bench
Upright Row
Front Squat

10 x 25 Abs