Alive Day

12.23.2003

AMRAP in 21min of:
 12 Wallballs
 23 Double Unders
 12 1arm DB Snatches (70/50)
 23 Box Jumps
 12 Pull-UPs

Thursday

“Volkswagen”

21-15-9 Reps for TIME of:

 Bench Press (BW)

 Pull-UPs

Wednesday

6 Rounds for Load:

 4 Front Squats 

 6 Back Squats

Complete Front Squats and immediately transition to Back Squats. Rest as needed between sets. Start lighter and increase the load every set. 

Coach Dan Campbell Mentality

Tuesday

50-35-20 Reps for TIME:
 HR Push-UPs
 ROW Calories

Monday

For TIME: 

60-50-40-30-20-10 Reps of:

 Box Step-UPs (20”)

 DB Snatches (alternating, 50/30)