Monday
TABATA
Row
Squat
Sit Ups
Push Press
Skipping
8 intervals of
20 seconds on 10 second rest
Tuesday
A bench press
5-5-5-5
B
5 RFT
5 dips
10 knees to elbows
15 Kb swings
Wednesday
3 RFT
15 hang cleans
30 double unders
60 sit ups
Thursday
run 3 laps
30 burpee pull ups
run 3 laps
30 toes to bar
Friday
snatch
3-3-3-3
clean and jerk
3-3-3-3
Saturday
“Morrison”
50 – 40- 30- 20
Wall balls
Box Jumps
KB Swings
