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Monday

***SKILL DAY***

For time
100 toes to bar*
100 handstand push ups*
Buy out:
300 double unders

*divide anyhow

Tuesday

3 rounds of 3 minutes, with 3 minutes rest in between

1 legless rope climb
2 rope climbs
40m sandbag carry @ pickload (must be done unbroken)
Max cal row in remainder of the time

Wednesday

“Bert”
For time:
50 Burpees
Run 400 m
100 Push-ups
Run 400 m
150 Walking Lunges
Run 400 m
200 Air Squats
Run 400 m
150 Walking Lunges
Run 400 m
100 Push-ups
Run 400 m
50 Burpees

Thursday

In teams of 2
For time
100 cal bike
200 sit ups*
100 cal bike
*Person 1: sit ups
Person 2: double KB front rack hold

Friday

***HEAVY DAY***
Banded deadlift
4x8 across
after each set 20-40 meter box push

Saturday

Teams of 2
4 Rounds for time
40 push presses 52,5/35 (share)
400m run (together)

Sunday

***CATCH UP DAY***

or

***BODY ARMOR***

6-8 rounds
10 dumbbell rows (each)
10 DB squeeze press
20m DB walking lunges (keep in farmer)

Extra credit:
100 banded hammer curl
100 banded tricep extensions
50-100 overhead sit ups

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