Monday
Work Capacity
For Time – Partition any way
300 Double Unders
200 Kettlebell A. Swings
100 Push-ups
Cool Down
For Quality
200m Jog
1′ Jumping Jacks
Tuesday
Work Capacity
AMRAP 22’
15 Box Jump
15 Hollow Rock
15 Single Kettlebell Squat Clean from Ground
Cool Down
2 Rounds For Quality
15 Air Squat
8 Tuck Ups
Wednesday
Work Capacity
Every 2’ for 30’
A) 1 Rounds of Cindy
B) 10 Deck Squat into Burpees
Notes. wear vest if you want
Cool Down
2 Rounds For Quality
10 Down & Up
10 Cross Body mountain Climb
Thursday
Work Capacity
8 Rounds for Time
2+2 Turkish Get Ups
200m Run
10 V-ups
Friday
Work Capacity
AMRAP 4’
12 Knees to Chest
6+6m Goblet Lunges Kettlebell/Dumbbell
6+6 Kettlebell Shoulder to Overhead
Rest 1’ x 4 set
Cool Down
2 Rounds For Quality
8 Leg Raises
8 Inch Worm
Saturday
Work Capacity
30 Rounds For Time – I go you Go by rounds – Team of 2
12 Russian Swings
12 Wall Ball
Cool Down
For Quality
1’ Reverse Lunges Alt.
10 Indu Push Ups