Thursday 3/12 A) 2 rounds. 500 M Bike 20 Alt V Ups 10 No PU Burpees B) 7 Min AMRAP 50′ Sled Push 100 Front Rack Carry 10 Hanging Knee Raises 50′ Sled Drag 100′ Farmers Carry C) 10 Min AMRAP 1 K /800MBike 10 Hang PC 10 Thrusters 20 Jump Rope

Tuesday 3/10 A) 5 Min Circuit 200 M Run 10 Plank Shoulder Taps 20 Bicycle Crunches B) 3 sets 6 Lat Box Steps- Same as Last week 6 Split Stance DB Press/ Side C) 4 Rounds 2 Min On/ 1 Min Off 3 Shuttle Runs AMRAP- 5 Burpees 5 Box Jumps 10 Alt DB Snatch

Monday 3/9 A) Warm Up 200 M Ski 50′ Walking Lunges 20 Jumping Jax 500 M Bike 50′ Walking Lunges 20 Jumping Jax 200 M Ski B) 3 sets Banded Hip Thrusters X 10 Prone Press X 10 C) 12 Min AMRAP 50′ Sled Push 50 M Ski (+50 M Each Round) 20 Box Steps…

Wednesday 3/4 A) Warm Up 200 M Row Then: 3 Rds: 12 R Lunges 12 Good Mornings 24 Jump Rope B) 3 Rounds 5 Sumo DL 5 SA Upright Row/ Side C) 3-4 Rounds 5 Sumo DL 10 KBS 10 Plank Rows 250 M Row Rest :60-:90