Mon. Aug 1

Dynamic Warm Up
3 x (5 Jumping Jacks + 5 Core Push Ups)

AMRAP 20 Minutes
*Increase reps by 2 each round.

2 Dynamic Squats
2 Med Ball Slams
2 Streamline Jumps
2 Fly Pulls w/ Band
2 Wall Ball Shots

Fri. July 29

5-5-3-3-3-3-3 Bench
5-5-3-3-3-3-3 Weighted Pull Ups
5-5-3-3-3-3-3 Wide Grip Seated Row

*First two sets of 5, warm up with light weight.
*Last five sets of 3, HEAVY weight, increase each set (optional for pull ups).
*Complete one exercise before moving on.

Stabilizers
3 x Front, Right, Left @ 45 on/15 off

Wed. July 27

Dynamic Warm Up

Run 200M
10 Pull Ups
10 MB Push Ups
10 Dynamic Squats
10 Prisoner Get Ups w/ Jump
Run 200M
9 Pull Ups
9 MB Push Ups
9 Dynamic Squats
9 Prisoner Get Ups w/ Jump
Run 200M
8…
Down to 1 of each

Mon. July 25

5-5-3-3-3-3-3 Cleans
5-5-3-3-3-3-3 Thrusters
5-5-3-3-3-3-3 Back Squats

*First two sets of 5, warm up with light weight.
*Last five sets of 3, HEAVY weight, increase each set.
*Complete one exercise before moving on.

Abs: 3 x
25 Right Side V-Ups
25 Left Side V-Ups
25 Rope Climbs
25 Straight Leg Crunches
30 Bicycles
30 Russian Twists

Fri. July 22

800 M Run
25 Burpees
50 M Walking Lunges
35 Dips
400 M Run
45 Push Ups
50 M Frog Hop
55 Box Jumps
200 M Run
65 Sit Ups
50 M Reverse Walking Lunges
75 Double Unders
100 M Sprint