Monday, 3/2/20:
4 Sets
400/350m Row
20 Russian KBS (53/35)
15 Goblet Squats @ 3111
12 Box Jumps (24/20)
rest 2 minutes between sets

Tuesday, 3/3/20:
A1. Renegade Row x 10 Reps, Rest 30 sec
A2. Hollow Hold x 30 sec, Rest 90 sec x 4 sets
B. 21-15-9
Toes to Bar
DB Snatches (50/35)

Wednesday, 3/4/20:
E2MOM x 24
Interval 1 = 300m Run
Interval 2 = 100′ Sandbag Carry into 10/7 Cal Ski Erg Sprint

Thursday, 3/5/20:
A1. Pendlay Row x 10 reps
rest 60s
A2. DB Floor Press x 10 reps @ 2111
rest 60s x 3
B. 4 Rounds:
50 Double Unders
12 DB Deadlift
9 DB Hang Power Cleans
6 DB Push Press

Friday, 3/6/20:
EMOM 24
1 – 15/12 Cal Assault bike
2 – 50′ Walking Lunges
3 – 12 DB Thrusters (50/35)

Saturday, 3/7/20:
Military/Police Fitness Testing- WF Style:
MAX SIT UPS in 2 minutes
MAX Push Ups in 2 minutes
Max Pull Ups in 2 minutes (Strict)
1.5 Mile Run *15m cap for run*
Tabata:
Wall Ball Shots
Burpees
(4 intervals of each)
**Rest 2 min in between testers**

Sunday, 3/8/20:
In Teams of 2:
4 Rounds:
80/60 cal Row
50 Russian KB Swings (70/53)
25 Partner Situps *together*
100 DU’s
**Reps split however, except situps done together**

**Please note: workouts subject to change without notice.**