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
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