April 10-16

W1

Monday Monday 

A1. DB Goblet Squats @ 3030, 5 x 10 reps, rest 45 sec 10#

A2. DB Walking Lunges, 5 x 20 steps, rest 45 sec 15#/hand

A3. Front Plank on Hands, 5 x 30-45 sec, rest 45 sec done

A4. Inverted Bar Row @ 2020, 5 x 8-10, rest 45 sec ring rows 

Tuesday Thursday 

5 sets done

Bike 30 sec

3 No Push Up Burpee Box Jumps

Bike 30 sec

Rest 30 sec

Run 150m

15 Tuck Ups

Run 150m

Res 30 sec

Wednesday Friday 

35 min 4 sets + 400m run

Run 400m

100’ Overhead Med Ball Carry

200’ Farmer’s Carry, heavy as possible

30 sec Side Plank/side

10 Air Squats

This wasn't so bad once I realized the carries were 100 and 200 FEET, not meters haha