Monday 1/20- 6pm

Tuesday 1/21- 6pm

PART A
3 Sets:
10 Plank Walk-Ups
10 Palms Up Ring Rows
10 DB T-Raises

PART B
10 sets for time with a 30 second rest between:
Row 300/250m
Bike .4/.6 miles
Ski 250/200m

Goal is to stay consistent with timing on this- it’s a stamina day, not sprints. 

Wednesday 1/22- 6pm

PART A
Tabata Mash-Up: 
KB Marches + KB Around the Worlds

Note: Complete the traditional protocol of 16 rds total for 8 of each.

PART B
15 min AMRAP:
5 DB Push Press
10 Deadlifts
15 Box Jumps

Thursday 1/23- 6pm

PART A
Back Squat 5 x 5 reps

PART B
4 Rounds:
Sled Push 20yds then Sled Pull yds for 80yds total
5 Box Inchworms (feet on box, walking in and out on floor with hands)
10 DB Renegade Rows

Friday 1/24- 8am

PART A
6 Sets with a Partner: 
10 KB Suitcase Lifts
20yd Farmer Carry

Note: Each person does 3, alternating with partner.

PART B
5 x 30 second stations:
Rope Slams
Hollow Rocks
Jump Rope
Plank Position Shoulder Taps

Note: Rest 1 minute between rounds.