Week of 5/14/2018
Monday:
Max weighted strict pull up
Then 30 reps at 50%
finish with death by burpees
Tuesday:
3 rounds for time:
100 Air Squats to target
50 Ab-mat Sit ups
30 Kettlebell swings 24/16
30 Box Jumps
30 wallball shots 20/14
10 Strict Hand stand push ups (sub 50% body weight shoulder press if needed)
Wednesday:
7 Rounds for time:
Run 200m
20 Hand Release Push ups
Finish with 200m Run
Thursday:
1 Rep Max Back Squat
4 minutes max burpees
Friday: 171116
2 Rounds for time
50 Double Unders
20 Russian Twists
* 3 Burpee penalty if you miss DU, penalty applied at time of miss
Saturday:
10 intervals of run 1 min: recover for 1 min… example, 80% speed for 1 min, then drop to 40% speed or less for recovery but not a full walk or stop. Record total distance traveled in 19 minutes.
