FUNday

Bulgarian Split Squats:

 5-5-5-5*

1 Legged Box Step-UPs:

 10-10-10-10*

GHD Situps:

 10-10-10

*Each Leg

Thursday

In TEAMs of 2…

Buy In: Block RUN

AMRAP in 25min:

 10 Burpees

 15 Air Squats

 20 Sit-UPs

 10 Push-Ups

 20 Lunges

Cash Out: Block RUN

I GO - You GO Format

Wednesday

Active Recovery WOD

FUNday

AMRAP in 21min:

 10 Pull-UPs

 20 Box Jumps

   3 Shuttle RUNs

Thursday

1 HOUR RUCK.

Wednesday

For TIME:
 20 Wallballs

 500m ROW
 30 KB Swings
 30 Box Jumps
 500m SKI

 30 KB Snatches 

 30 Box Jumps

 500m ROW

 20 Wallballs

KB RX= 53/35

'Dead Glutes'

Tuesday

WARM-UP

EMOM × 10 MINUTES

 MIN 1 - :45 Air Squats

 MIN 2 - :45 DB RDL

 MIN 3—:45 Glute Bridge

 MIN 4 - :45 DB Bent-Over Row

 MIN 5 - :45 Inchworms 

EMOM × 10 MINUTES*

 EVEN - 10-15 DB Goblet Squats

   ODD - 10-15 DB Deadlifts

*Use single DB for Goblet Squats, double DBs for the DLs.

EMOM × 10 MINUTES

 EVEN - 10-15 DB Floor Press

   ODD - 10-15 DB Bent Over Row