Monday
Warm up
100m Run
10 squat round arch
10 Good Mornings
5 Inchworm Push ups
Metcon
20min
Boxfit
Cool Down
Tuesday
Warm-Up
10:00 minutes for Quality
3 Broad Jumps for Distance
Metcon
Tabata
1- Shuttle Run
2- Cal Bike
3- Burpee box jump
4- Cal Row
1min rest between sets
Cool Down
Wednesday
Warm up
For Quality
1:00 Choice Cardio
:30 seconds Medball Thoracic Opener
2 Wall Walks + :10sec Nose to Wall Hold
6/6 Archer Ring Row
10 Ring V-Outs
5 Box Step up
Metcon
For Time (20min Cap)
700/400m Run
50 Wall Ball
50 Ring Row
50 Burpee
50 Crunches
Cool down
Thursday
Warm up
100m Run
10 squat round arch
10 Good Mornings
5 Inchworm Push ups
Metcon
5X500m Row
1: 1/2 Work Rest
Cool Down
Friday
Warm Up
100m Run
3 Broad Jumps for Distance
Metcon
2 Rounds for time 20min cap
400m Run
50 Crunches
20 Cal Bike
50 Russian Twist
1000m Row
Cool Down
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