Monday

STRENGTH
4 Sets:
Medicine Ball Push-Ups x 6-8 reps
Medicine Ball Hamstring Curls x 6-8 reps
Rest 2 min

CONDITIONING
4 Rounds For Time:
400m Run
15 Medicine Ball Cleans (20/14)

Tuesday

MOBILITY
Shoulders

STRENGTH
Tabata Hollow Holds

CONDITIONING
In teams of 2,
For Time:
4000m Row
80 Push Press (115/75)

Wednesday

STRENGTH
4 Sets:
L-Seated Barbell Press x 12-16 reps
DB Bicep Curls, alternating x 12-16 reps
Rest 2 min

CONDITIONING
10 min AMRAP:
5 Squat Cleans (135/95)
10 Lateral Hops Over Bar
15 Sit-Ups

Thursday 

STRENGTH
4 Sets:
DB Walking Lunges x 20 steps
DB Renegade Rows, alternating x 12 reps
DB Overhead Hold (2 DBs) x 30-45 sec
Rest 2 min

CONDITIONING
Tabata KB Swing Ladder:
6 intervals, increasing weight each interval:
(26/18), (35/26), (44/35), (53/44), (62/53), (70/62) 

Friday

STRENGTH
Back Squat 20 Rep Max
*compare to 10/26

CONDITIONING
"Karen"
150 Wall Balls for time
*compare to 10/9

Saturday 

TBD