Monday
For time
Row 1000m/850m
80 Ab mat sit ups
60 kettlebell swings 70/53#
40 box-jump on and over 24″/20″ box
20 Goblet Atlas Lunges @ 70#/53#
*27 minute time cap
Essentials
For time:
Run 200m/bike 10/7 cals
30 Kb swings
Run 200m/ or bike
30 Box-jumps/ step-ups
Run 200m/ or bike
20 burpees
Run 200m/ or bike
30 box-jumps
Run 200m/ or bike
30 kb swings
*18 min time cap
+
B. 3 sets for quality
15 DB hammer hammer curls
15 kb overhead tricep extensions