MONDAY:

AMRAP 10 MIN   ANY AMOUNT OF REPS IN ANY ORDER

BUTT TO BALL SQUATS
PUSH PRESS 75/95
ONE LEG BENT OVER ROW

AMRAP 2 MIN
BICYCLES
BURPEES

AMRAP 10 MIN ANY AMOUNT OF REPS IN ANY ORDER
WALL BALLS
BALL CRUNCHES
SEATED BALL CHOPERS  UP/DOWN    LEFT/RIGHT

AMRAP 2 MIN
BICYCLES
BURPEES

TUESDAY       CARDS

HEARTS                    ROLL OUTS
DIAMONDS                HEAD/CIRLCES  45/35
CLUBS                      DEAD LIFTS   155/185
SPADES                    PLATE SIT UPS   45/35

WEDNESDAY
5 PULL UPS
2 CRAB CRAWLS
5 RING DIIPS
2 ROPE CLIMBS
10 BOX JUMPS
5 WALL CLIMBS
3/3 MAN MAKERS 50/40
20 BURPEES
2 ROUNDS

THURSDAY            

1 BEAR CRAWL F/R
1 -5 WALL CIMBS
1 ROPE

10/10 WALKING LUNGES    115/75
OVER HEAD WALK BACK TO START
REPEAT ABOVE ADDING ON 1 WALL CLIMB EACH ROUND THEN WORK WAY BACK DOWN TO 1

FRIDAY  20 SEC ON     10 SEC OFF    8 ROUNDS     1MIN REST BTWN ROUNDS

ONE ARM DB SWING  LEFT      45/40
RUSSIAN TWIST
ONE ARM DB SWING RIGHT
WEIGHTED SIT UPS
WEIGHTED FONDA  LEFT
PUSH UPS
WEIGHTED FONDA RIGHT
ONE ARM FLOOR WIPERS  4 LEFT    4 RIGHT
BICYCLES