Monday

STRENGTH/SKILL
3 Sets:
Goblet Squat Hold x 40 sec
Rest 20 sec
Farmer Hold x 40 sec
Rest 20 sec
Plank Hold on hands x 40 sec
Rest 20 sec

CONDITIONING
8 min AMRAP:
100m Run
12 Air Squats
12 Ring Row
12 Push-Ups

Tuesday

STRENGTH/SKILL
3 Sets:
Superman Hold x 40 sec
Rest 20 sec
Hollow Hold x 40 sec
Rest 20 sec
Glute Bridge Hold x 40 sec
Rest 20 sec

CONDITIONING
10 min AMRAP:
10 Plate Ground-to-Overhead (45/25)
10 Plate Burpees
10 Plate Russian Twists 1:1

Wednesday 

MOBILITY
Front Rack 

STRENGTH
3 Sets:
Front Rack Hold x 60 sec
Skin The Cat x 2
Rest 2 min

CONDITIONING
For Time:
21-15-9
Wall Balls (20/14)
Knees-To-Elbows

Thursday

MOBILITY/STRENGTH
KB 1-arm Floor Press Hold x 3 min/side

CONDITIONING
3 Rounds For Reps:
(1 min at each station)
KB Swings (53/35)
Box Jumps (24/20)
DB Push Press (35/25)
Cal Row
Rest

Friday 

"Barbara"
5 Rounds for time: 
(-3 min rest between rounds)
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Saturday

TBD