WEEK OF 2/17/2020

Monday

Part A
EMOTM for 10 mins
15 yd Shuttle Run

Part B
10-20-30-20-10 reps of
Push Ball
Band Row w Rev Lunge
Ab Mat Situps

Tuesday

Part A
3 Sets
5 Barbell Shoulder Press
3 Barbell Front Squats
1 Barbell Thruster

Part B
AMRAP in 12 mins
60 Single Unders/30 Double Unders
12 DB Single Arm Hang Snatches (6/arm)
6 MB Push Ups

Wednesday

Part A
3 sets of
10 KB Suitcase Lifts
KB Rack Carry 40yd (use only 1 KB, switch sides after 20yd)
10 Hanging Knee Raises

Part B
Complete the Following:
Row 500m
20 KB Swings
30 sec Plank Hold
30 sec Hollow Rock Hold
Row 250m
40 KB Swings
30 sec Plank Hold
30 sec Hollow Rock Hold
Row 500m
20 KB Swings
30 sec Plank Hold
30 sec Hollow Rock Hold

Thursday

Part A
6 x 40yd Sled Push (increasing weight as they want)

Part B
3 x 1 min intervals
Pause Squats (body weight; pause 2 seconds in bottom position each rep)
Push Up Wall Walks
Side Plank DB Rotations (30 sec per side)
MB Deadbugs
Rest