Monday 7/22- 6pm

PART A
Shoulder Press 5 x 5 reps

PART B
Partner Workout
1000m Run
100 Double-Unders/Crossovers
100 Calories on machine of choice
100 Double-Unders/Crossovers
1000m Run

Note: Share work anyway you like!

Tuesday 7/23- 6pm

PART A
Every 2 minutes for 6 sets:
12 Slams Balls
4 Box Jumps

Note: If you’re able, I want you to jump- even if it’s on a 45lb plate. No step-ups! 

PART B
AMRAP in 10 minutes:
3 Barbell Clean & Jerks
6 Lateral Burpees Over the Barbell

Wednesday 7/24- 6pm

PART A
3 Sets x 30 seconds
Band Deadlifts
Band Woodchops R
Band Woodchops L
Plank

Note: There will be 10 seconds to transition between exercises.

PART B
AMRAP in 12 mins
20 Gob Squats
20 Step-Ups
20 Abmat Sit-Ups

Thursday 7/25- 6pm

PART A
Back Squat 5 x 5 reps

PART B
Row 400m
Sled Push 4 Lengths (45/25)
Row 300m
Sled Push 3 Lengths
Row 200m
Sled Push 2 Lengths
Row 100m
Sled Push 1 Length

Note: Let’s go! 

Friday 7/26- 8am

PART A
3 Sets
15 Band Face Pulls
10 DB Push-Ups
5 DB Front Raise + Lat Raise

PART B
20-30-50 reps for time:
MB Push Balls (Heavy)

Note: Run 200m prior to each set