20160104 | Monday
Warm Up
Ladder & cone drills
Strength
Back Squats
5-5-5-5-5
Workout
8 minute AMRAP
20 OH Lunges (20/15)
10 Burpees
10 Box jumps
20160105 | Tuesday 45 min conditioning class
22 minute AMRAP
20 Wall Balls
30 G2OH
20 Sit Ups
10 Burpees
20 Pull Ups
30 KB Swings
20 Push Press
10 Burpees
20160106 | Wednesday
Warm Up
Partner Boxing
Strength
Deadlift
5-5-5-5-5
Workout
4 rounds
20 KB Swing
15 Thrusters
30 Double Unders
Rest 60 Seconds
20160107 | Thursday
Warm Up
Bear Complex
OMEM 15 minutes
HPC x 3
S2OH x1
Workout
6 x 400 rowing Sprints
20160108 | Friday
Warm Up
Knee Tag
Strength
Push press
5-5-5-5-5
Partner Workout
12 min AMRAP
20 Wall Balls
40 G2OH
60 Plate Jump Burpee
80 Double unders
Friday Finisher
Prowlers
