Monday:
10 Thruster
3 Stairs
20 Box Jumps
400m Run
Tuesday:
“John Rankel”
20min AMRAP
6 Deadlifts
7 Burpee-Pull Up
10 KB Swings
200m Run
Wednesday:
12 Front Squats
20 CF Push Up
25 Sit Up to Pike
60 Jump Rope
Thursday:
Push Press
5*5*5*5*3*3*3*3*1*1*1*1
40 Lunges
300m Run
25 Knees to Elbows
Friday:
9 Deadlift
12 Wall Ball
15 Box Jumps
400m Run
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