Tuesday

EMOM for 10min Complete:

 5 Squat Cleans*

*Load- TBD, focus- technique 

Cool Down: 5min on Jacob’s Ladder

Monday

AMRAP in 20min of:

   4 DB Thrusters 

   6 Toes-2-Bar

 24 Double Unders 

HERO Cop

FUNday

AMRAP in 12min of:

 25 Double Unders 

 10 Pull-UPs

Thursday

Bench Press: 5-5-5-5-5

5 and 5
Every :30 for 10min complete:
  5 Curls
  5 Push-UPs

RX= 35/20s

Be the 1…

Wednesday

Bike, Run or Swim for 30min.

 TABATA:

  Hollow Rocks

  Russian Twist (25/15)

Tuesday

 ThruDark Santa

BACK Squats: 5-5-5-3-3-3

EMOM for 10min Complete:

 EVEN- 50m SLED Pull

   ODD- 50m Backwards SLED Walk

*Use the small SLEDs loaded with 45*

Monday

AMRAP in 15min of:

 15 Wallballs

 15 KB Swings (53/35)