Monday:
“Annie”
50-40-30-20-10 rep rounds of:
Double-unders
Sit-ups
Tuesday:
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR Run 400 meters
OR Row 500 meters
OR Bike 1000 meters
Wednesday:
“Hotshots 19” Six rounds for time of:
30 Squats
19 Power clean, 135/95 pound
7 Strict Pull-ups
400 m Run
Thursday:
1-1-1-1-1 reps Shoulder press
3-3-3-3-3 reps Push press
5-5-5-5-5 reps Push Jerk
Friday:
Three rounds for time of:
500 m Row
12 Deadlifts: body weight
21 Box jump, 20 inch box
