Wednesday 8/6 A) Warm Up Bench Press 5 Min Build B) 3 Rounds 10 Barbell Bench Press 150/200M Run Rest 1 C) 10 Minute Continuous Circuit 8 Strict DB Shoulder Press 8 Lateral Delt Raises 20 Mountain Climbers :30 Sec Jump Rope

Tuesday 8/5 A) 2 rounds. Bike/Run/Row/Ski Each Round Consists of 3 Intervals 40 Sec On/ 20 Off Rest 1-2 Minutes between Rounds B) 3-4 Rounds Min 1: 5 Push Ups- AMRAP Row Min 2: 5 Ring Rows- AMRAP Ski Min 3: 10 Squats- AMRAP Bike Min 4: Rest

Friday A) Warm up (3 minutes) Joint controlled rotations. yoga push ups Walking good mornings Prone I.Y.T’s into running in place squat to stands Prone golfer swing B) Part 1 (23 minutes) :30 barbell bent romanian dead lifts @ 3020 :30 Barbell Press @ 3020 :30 Lunge jumps :30 lateral plate walk overs (with hands)…

Thursday A) warm up (3-4 minutes) 10 heal touches 5 yoga push ups bottoms up 90/90 kb walk walking knee raises walking quad stretch walking craddle stretch B) Part 1: Stations: 2 per station 4 minutes per station 2 rounds through #1 10 cal bike erg 30′ hand over hand sled drag (heavy) 30 sled…