Monday, 7/6/20:
A. Back Rack Reverse Lunges
3 x 16 (8/side)
rest 2 minutes between sets
B. AMRAP 8
10 Front Squats
9 Box Jumps
10 Thrusters
9 Box Jumps
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AT HOME
A. DB Front Rack Reverse Lunges
3 x 20 (10/side)
rest 2 minutes b/t sets
B. AMRAP 8
10 Goblet Squats
9 Tuck Jumps/ OR 20 Toe Taps
10 Single Arm KB/DB Thrusters (5/side)
9 Tuck Jumps/OR 20 Toe Taps

Tuesday, 7/7/20:
5 Rounds:
4 (total) Turkish getups
30 Cross Body MC
20-25 Russian KB swings

Wednesday, 7/8/20:
10 Rounds:
10 Push Press
10 Burpees over bar
Rest :30 sec after each round

Thursday, 7/9/20:
A1. Wall Walks x 5 Reps, Rest 30 sec
A2. 30 sec Hollow Hold, Rest 30 sec x 3 sets
+
AMRAP 12:
Prisoner Lunges x 20 Reps
Deadlift x 10 Reps
Walking Plank x 20 Reps

Friday, 7/10/20:
A. Strict Pullups: 8-10 Reps @3111 Tempo
Rest 60 sec x 3 sets
B. EMOM 10:
Min 1: Seated Z-Press x 10 Reps
Min 2: 40 sec Plank Drag Thru’s
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AT-Home:
A. Rear Delt Flys 6-8/side
*if you have heavy weight- switch to Batwing Row, same reps*

Saturday, 7/11/20:
Every 3 min x 5 sets:
50 DU’s
5 TNG Squat Cleans, increase weight each round
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AT-HOME:
Every 3 min x 5 sets:
50 DU’s/Jump Movement
10 Squat Cleans (5/side)
12-15 Situps

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