WEEK OF 9/18/2017

Monday

Strength
4 Rounds
10 DB Hang Cleans
20 Rev Lunges
10 DB Rear Delt Flys

Conditioning
AMRAP in 12 mins w Partner
40yd Bottoms Up KB Carry
20yd Suicide Run
10 Burpees to a plate

Tuesday

Strength
Row Sprints (3, easy, 3 med, 3 fast) for 10 mins w Partner

Conditioning
21-15-9 reps of
Deck Squats/Goblet Squats
DB Push Press
Freezer 5k Mountain Climbers

CASH OUT: Ab Circuit

Wednesday

Strength
5 Rounds
10 Suitcase Lifts
30 sec Plank Hold

Conditioning
 3 Rounds
10 KB Swings
10 Plank Walk Ups
Run 400m

Thursday

Strength
EMOTM 10 min
8 Ring Rows
8 Ab Mat Sit Ups

Conditioning
Tabata Mash Up
Jump Rope
One arm DB Snatch (alt arm each set)