WEEK 3

MONDAY

Every 2 Minutes COMPLETE:

12 Ground to Overhead

12 Jump Lunge 

12 Butterfly Sit Up

12 Jump Squat

6 ROUNDS - 12 Minutes

TUESDAY

AS FAST AS POSSIBLE:

30-20-10

  • Thruster

  • Burpee Over Obstacle

WEDNESDAY

AS MANY ROUNDS AS POSSIBLE IN 10 MINUTES

  • 12 Deadlifts

  • 9 Cleans

  • 6 Front Squat

  • 3 Strict Press

* Every Minute On The Minute - Complete 5 Down Ups

THURSDAY

AMRAP = AS MANY ROUNDS AS POSSIBLE

AMRAP 3:

* 5 Press Up + Plank Tap

* 10 Jump Squats 

(Rest 60 Seconds)

AMRAP 3:

* 5 S/A Bent Over Row

* 10 Jump Lunge 

(Rest 60 Seconds)

AMRAP 3:

* 5 Burpees 

* 10 Swings 

FRIDAY

Each Exercise - 50s Work (MAX reps): 10s Rest

1. Jump Squat - Lunge - Lunge 

2. 1 + 1/4 Press Up

3. Hollow Rock

4. Bag Swing 

5. Cross Body Mountain Climber

COMPLETE 2 ROUNDS (10 Mins)

Ben Waters