Monday’s Workout
Part 1
Every 90s x 7 Rounds
1-8 Pendlay Rows
2-8 DB Curls
3-20 GHD Sit Ups
Part 2
3 Rounds For Time
800m Run
90s Rest
Tuesday’s Workout
Part 1
5-5-5
DB Step Ups
Part 2
3 Rounds For Time
20 Single Arm DB Box Step Ups
20 Single Arm DB Devils Press
Wednesday’s Workout
5 Rounds For Time
10m Handstand Walk
100m Farmers Carry
10m Handstand Walk
100m Farmers Carry
Thursday’s Workout
Part 1
5-3-3-1-1-1-1
Bench Press
Part 2
Partner Bike
10s-20s-30s-40s-50s-60s
Max Calories Each
Friday’s Workout
Part 1
3-3-3
Squat Snatch
Part 2
“Amanda”
9-7-5
Ring Muscle Ups
Squat Snatch
Saturday’s Workout
Movement Assessment Workshop