Monday
Warm up
100m Run
10 squat round arch
10 Good Mornings
5 Inchworm Push ups
Metcon
20min EMOM
Odd - 15/10 Cal Bike
Even - 20/15 Goblet Squats
Cool Down
Tuesday
Warm-Up
10:00 minutes for Quality
3 Broad Jumps for Distance
Metcon
1x700m run
1x400m run
4x200m run
4x100m run
*1:1/2 work rest
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
TABATA
1- Shuttle Run
2- Push-Ups
3- Burpee
4- Squats
1min rest between sets
Cool down
Thursday
Warm up
100m Run
10 squat round arch
10 Good Mornings
5 Inchworm Push ups
Metcon
20min AMRAP
100m Run
10 Knee Raises/leg raises
10 Ring Rows
10 Cal Bike
Friday
Warm Up
100m Run
3 Broad Jumps for Distance
Metcon
For Time
30/20 Cal Row
30 DB Snatch
30 Box Step over
30/20 Cal Row
30 DB Snatch
30 Box Step over
30/20 Cal Row
Cool Down
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