Monday 4/27 A) 3 Rounds 2 Min On/ 1 Off 3 Burpees (No PU) 10 Lunges 20 Jump rope B) 2 Rounds 5 Min On/ 2 Off 7 Kettle Bell Swings 7 Ring Rows 7 Calorie Ski C) 3 Sets 10 Clean to OH 10 DB Front Squats

Saturday A) 2 Rounds Bike 1 Min Ski 1 Min Run 1 Min B) 4 Rounds 1. 100′ Sled Push 2. Burpees X 10 3. 5 DL + 100′ FC 4. Max ERG 5. Rest

Thursday 4/23 A) Warm Up 200 M Run Then: 3 Rounds 10 Lateral Lunges 10 Down Dog Toe Touches 10 Alternating V Ups B) 8 Min Circuit 8 Incline Bench Press 8 Supported SA Row 16 Alternating Curls C) 10-12 Minute AMRAP 100 M Run 100′ Farmers Carry 10 Push Press 10 Plank Rows

Tuesday 4/21 Warmup: There should be a few minutes to do a gradual Squat Warm Up A) 3 Sets 5 Barbell Back Squats 5 I-Y-Ts 10 Ring Rows B) 4 Rounds 10 Goblet Squats 100′ Sled Push 250 M Row R:1

Monday 4/13 A) 5 Min Warm Up 1 Shuttle Run 12 Squats 1 Run 10 Ring Rows Run 8 No PU Burpees Run B) Every 4 Minutes X 4 Rounds 16 Gorilla Rows 16 Sit Ups 350 M Row

Saturday 4/11 A) 3-4 Rounds 2 Min On/ 1 Off 10 Alt DB Snatch 10 Box Jumps Max Run (Bike) B) 10 Minute Circuit 30 Jump Rope 12 Squats 12 Push Press 50′ Sled Drag 200/250 M Row

Friday 4/10 A) 4-5 Rounds 1. BB or DB Bench Press X8 2. DB Row X6/ side 3. Sled Push or Rope Slam X :20 Sec 4. Max Cals on Erg 5. Rest Sled or Rope at Coaches discretion

Wednesday 4/8 A) 6 Min Circuit Ski 100 M 50′ OH Carry- L 50′ OH Carry- R 20′ Bear Crawl B) 18 Minute Every Minute 1. 6 DB HPC + Cals on Erg 2 6 Ball Slam + Cals on Erg 3. Rest

Tuesday 4/7 A) 3 Rounds 100 M Run 20 Jumping Jax 10 Squats 10 Plate Tri Extensions B) 3 sets 10- 7- 5 DB Bench Press 6 Lateral Goblet Squats/ Side C) 4 Rounds 12 Reverse Lunges (Jump Lunge) 100′ sled Push 10 Push Press 500M Bike R-1 Min

Monday 4/6 A) Warm Up 500 M Bike 3 Rounds 10 Good Mornings 10 Band Pull aparts 10 Banded Rows B) 3 sets 6-8 SL RDLs (Double DB) 6 SA Supported DB Row/Side C) 4 Rounds 350 M Row 15 Ring Rows 15 Sit Ups 15 KBS