Friday

The Volkswagen 2.0 

15, 10, 5 Reps of:

  Bench Press
  Dips
  Strict Pull Ups

*For Bench Press, use 65% of 1 RM

Thursday

4 Rounds for TIME:
   500m Row
   16 KB Swings 

Wednesday

Push Press: 2 x 8 (+5*)

      then...

Tabata:

  •HR Push-Ups

  •Hollow Hold

*alternate between movements, after each Round, for a total of 16 Rounds 

(:20 ON, :10 OFF)

Tuesday

3 Rounds for TIME:

 ·15 Pull-UPs

 ·15 Goblet Squats (53/35*)

 ·400m Run

Monday

 6 Rounds for TIME:

  7 KB Swings (70/53*)
  21 Double Unders 
  20yd Bear Crawl Shutte 

LOVE > hate