WEEK OF 9/17/2018

Monday

Strength
Ab Circuit 3 x 1 min stations
MB Deadbugs
Side Plank R
Side Plank L
Pallof Press

Conditioning
AMRAP in 12 mins
1 Rope Climb or 3 Lying Rope Climbs
10 Pledge Push Ups
20 Ball Slams

Tuesday

Strength
3 Rounds
25 Wall Balls
25 MB Sit Ups

Conditioning
5 Rounds
Run 2oom
15 KB Swings

Wednesday

Strength
5 x 2 min Sets
10 DB Shoulder Press
In time remaining, complete as many double unders as you can (or work on them)

Conditioning
3 x 1 min stations
DB Man Makers (without the lunges)
Step Ups
Ob Mt Climbers

Thursday

Strength
5 x 5 Back Squats

Conditioning
3 x 3 Min Rounds
Row 500m
Then, in time remaining as many Shoulder to Overhead as you can (DB or Barbell)
Rest 3 mins between rounds