WEEK OF 12/16/2019

Monday

Part A
 3 x 10 of each core movement
Band Face Pulls
Band X Walks
Band Deadbugs
Band Deadlifts

Part B
AMRAP in 20 mins
5 Suitcase Lifts
40 yd Farmer Carry
5 Push Ups
10 Burpees

Tuesday

Part A
EMOTM for 10 min (2 min break 1/2 way through)
Thrusters
Min 1: 2 reps
Min 2: 4 reps
Min 3: 6 reps
Min 4: 8 reps
Min 5: 10 reps

Rest 2 mins

Min 6: 10 reps
Min 7: 8 reps
Min 8: 6 reps
Min 9: 4 reps
Min 10: 2 reps

Part B
5 rounds time:
40yd Sled Push (70/45)
50 Single Unders
8 Calorie Row

Wednesday

Part A
5 x 5 Bench Press (increase weight as appropriate)
Perform 10 Band Pull Downs between each set

Part B
30 cals Bike
30 Bench Jump Overs
30 Bench Pikes
30 Walking Lunges
30 Plate Walk Ups
30 cals Bike

Thursday

Part A
5 sets:
6 DB Push Press R arm
40yd DB Waiters Walk R arm
Repeats Push Press and Waiters Walk with L arm
(Rest as needed)

Part B
10 x 1 minute work/1 minute rest:
15 yd Suicide Run (5 yd back, 10 yd back, 15 yd back)
Max Burpees in time remaining