WEEK OF 8/19/2019

Monday

Part A
EMOM 12 minutes:
12 Goblet Hold Reverse Lunges each leg
6 Pullups

Part B
AMRAP in 10 minutes:
12 DB Snatches (6 each arm)
6 Lateral Burpees Over DB

Tuesday

Part A
5 x :30 work/:30 rest:
Row Sprints

Part B
Row 75 Cals for men/60 for ladies
75 DB Thrusters for men/60 for ladies
Row 75 Cals for men/60 for ladies

Wednesday

Part A
3 sets:
20 V-ups
40 Russian Twists with medball
20 Hanging Knees Raises

Part B
AMRAP in 15 minutes:
Bike Calories (15 men/12 ladies)
15 Slam Balls
30 Slam Ball Walking Lunges

Thursday

Part A
4 sets:
15 DB Bicep Curls
15 Band Tricep Pushups

Part B
Run 400m
then
6 rounds:
10 Hand-Release Pushups
10 Ring Rows
then
Run 400m