Tuesday

3 Rounds for TIME:
  11 Thrusters
    200m RUN
  11 Push Press
    200m RUN
  11 Bench Press
    200m RUN

RX= 135/95

Monday

“Christine”

3 ROUNDS for TIME:
  500m ROW
  12 Deadlifts (bodyweight)
  21 Box Jumps (24/20")

The Truth About Exercise and Calorie Burn

HEROday

6 Rounds for TIME of:
  24 squats
  24 push-ups
  24 Lunges
  400m Run

"LOREDO"

Thursday

E2MOM for 20min alternate between:

  12 Push Jerks*

  50 Double Unders

*Weight will be determined by Coach

10 Domains of Being Physically Fit

Endurance

Stamina

Strength

Flexibility

Power

Speed

Coordination

Agility

Balance

Accuracy

Tuesday

Back Squat
 5 x @ 50-55%
 4 x @ 65%
 3 x @ 75%
 3 x @ 85%
 3 x @ 90%
 3 x @ 95%+ or find a New 3, 2,or 1RM

GHD Hip Extensions: 10-10-10