9-3- Tuesday

Early AM- Burpees 200 and some Core work 3 sets


AM) Burpees 100 in 6min + 1 set pistols+ 4×25 pushups+ 3×6 chins+ flutter kicks 3x1min + 3×10 back bridges

PM) Warm up – 5×20 high jump Burpees+ 5×20 weighted sit-ups

  1. BB Squats- 1×8 with 190- 5×5 225lbs

A1) Invert rows 3×10-20

A2) hand stand pushups-feet on wall 3×10

A3) leg raises 5×10

A4) pistols 5×10 each leg

B1. Pushups w/50lb vest 5×5

B2. Rope Rows w/50lb vest 5×5


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