Monday:
For time:
50 Overhead squat, 45/35 pound barbell
100 Abmat sit-ups
25 Overhead squat, 115/75 pound
50 Toes-to-bar
10 Overhead squat, 185/135 pound
20 GHD sit-ups
Tuesday:
3-3-3-3-3 reps Deadlift
Wednesday:
Complete as many rounds as possible in 20 minutes of:
10 yards Handstand walk
1 L-rope climb, 15 foot
10 One-legged overhead squats, PVC pipe
Thursday:
5K Run
Friday:
For time 21-18-15-12-9-6-3 of:
Walking lunge steps
Thruster 95/65 pound
Pull-ups
Knees to elbows
