Sunday A) Workout. Teams of 2 minute 0-10:00 max cal machine of choice break up however miute 10:00-20:00 you go I go 3 burpees 6 ball slams 20/10# 9 air squats minute 20-30:00 max cal machine [same as set 1] [break it however] minute 30:00-40:00 [you go / I go] 3 double kb push press…

Wednesday A) Warm up (3 minutes) joint articular rotations golfer swings / prone inch worms x 5 lunge complex x 5 running in place / lateral hops / hig knees B) Part 1: 6 minute armap 4 burpee box jumps (NPUB plate jump) 4 pull ups (barbell inverted rows) 4 calorie row (rest 1 minute)…

Saturday. A) superset. BB supinated rows x 10 reps db ext rot x 8/side x3 B) Workout. Teams of 2 150 cal ski 15 wall walks – spoit 75 double-unders each 75 toes-to-bars – split 75 double-unders each 75 synchro toes-to-bars 15 wall walks – split 150 cal bike erg C) finisher work. 20 zottman…

Tuesday A) Warm up (3 minutes) walking knee raises walking quad stretch walking hip ext. rot. lunge complex inchworms yoga push ups B) Part 1: 4 minute amrap: 30′ reverse sled drag 30′ sled push 10 DB bench press **add weight to sleds this week rest 1 minute 4 minute amrap 10 cal bike erg…