5.8.16

Monday

Push Jerks

1-1-1-1-1

3 Rounds for Time

400 meter run

12 pistols (6 each leg)

12 hspu

Tuesday

Weighted Push Ups

5-5-5-5-5

10 minute AMRAP

4 Power Cleans 135/95

6 Burpees

8 Box Jumps 24/20

Wednesday

*Spend 10 minutes working towards your May goals*

then,

500 meter row

750 meter row

1000 meter row

*rest as long as needed between. These are hard and fast rows*

Thursday

Front Squat

5-5-5-5-5

then, 

800 meter run

10x

5 pull ups

10 push ups

15 squats

800 meter run

Friday

Cardio Fight Gone Bad

Row

Box Jumps

Double Unders

Burpees

Sit Ups

This workout is 3 full rounds performing AMRAP for 1 minute per movement.

You will rest 1 minute  between rounds

 


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