Monday:
12 Rounds for time:
1 lap
7 kettlebell swings 24/16/8
or row 150
Tuesday:
Front Squat 1 rep max
Wednesday:
8 Rounds for time
8 Chest to Bar Pull ups
8 Deadlift 225/155
Thursday:
18.1
20 min for time:
8 toes to bar
10 Dumbbell hang clean
14 cal row.
Friday:
Linear tabata:
8 Linear Tabata round of:
pull ups
push ups
kettlebell swing
sit ups
burpees
Saturday:
Run 1 mile or row 2000m
10 Muscle Ups
20 Hand Stand Push ups
30 Burpees
40 Push Ups
50 Air Squats
60 Sit ups
Run 1 mile or row 2000m (opposite of start)
