MONDAY

Tempo Dips
4x3 @ 20X1

30 - 20 - 10

  • Front Rack BB Lunges (95 | 65)
  • V Ups

TUESDAY

AMRAP IN 20 MINUTES:
Teams of 3:

  • 7 Kettlebell Swings (70/53#)
  • 7 Box Jumps (24/20″)
  • Shuttle Sprint
  • 7 Burpees
  • Shuttle Sprint

WEDNESDAY

Every :90 for 12 minutes:

  • 1 Hang Snatch
  • 1 Snatch
  • 1 Overhead Squat

Then, AMRAP in 6 minutes

  • 30 Double Unders
  • 3 Hang Power Snatches (135/95)

THURSDAY

Pull Up Negatives
3x3

Resistance Band Nicole
4 Rounds:

  • 30m Resistance Band Sprint
  • Max Pull Ups

FRIDAY

9 - 6 - 3

  • Strict Handstand Push-ups
  • Clean 

Pause Back Squat
5x3

SATURDAY

Teams of 3:

  • 100 Calorie Row
  • 75 Burpees over Bar
  • 45 Deadlifts (225/165)
  • 100 Toes to Bar
  • 45 Deadlifts (225/165)
  • 75 Burpees over Bar
  • 100 Calorie Row

SUNDAY

"Betty"
5 Rounds:

  • 12 Push Press (135 | 95)
  • 20 Box Jumps (24 | 20)