Monday

Warm-up
3 Rounds:
45sec Row
100ft Walking lunges
30sec Tuck Hold
10 Kip Swings
Fitness & Performance – Squat Complex (Weight)
3 Supersets:
8-6-4 Back Squats
5-5-5 Front Squats
Rest 2:00 between sets
Metcon (AMRAP – Rounds and Reps)
Fitness
AMRAP 20:
30 Wallballs (14/10)
24/18 Calorie Row
15 Hanging Knees to Elbow
10 Alternating Dumbbell Power Snatches 35/25
Metcon (AMRAP – Rounds and Reps)
Performance
AMRAP 20:
40 Wallballs (20/14)
30/24 Calorie Row
20 Toes to Bar
10 Alternating Dumbbell Power Snatches 50/35