20151109 | Monday
Warm Up
Deadbugs & Bridge
Strength
Back Squat
5-5-5-3-3-3
Workout
4 rounds
10 BW Deadlift
10 Box Jumps
20 KB Swing
60 seconds rest
Score = total time
20151110 | Tuesday 45 min conditioning class
Row 30 seconds on 30 seconds rest for 6 minutes
REST
15 mins AMRAP
15 Wall Balls
30 KB Swing
15 Burpees
30 Sit Ups
15 G2OH
30 OH Lunges
20151111 | Wednesday
Warm Up
TGU - 4 minutes
Strength
Hang Power Clean
5-5-5-3-3-3
Workout
3 x 3 minute AMRAPs
12 Bar thrusters
20 double Unders
20151112 | Thursday
Warm Up
BarBell Comples & OMEM
Workout
6 minute AMRAP
7 KB Swing
7 Burpees
20151113 | Friday
Warm Up
Strength
Press
5-5-5-3-3-3
Partner Workout
12 min Time Cap
40 G2OH
20 Ball Slams
40 Partner Ball Sit Ups
Friday Finisher
Prowlers
