Workout of the Day

Wednesday GS&C

6 MIN EMOM

3-4 Strict Gymnastic Pulls

Strict Pulling Options…
Vertical Ring Rows
(Banded) Pull-Ups
Chest to Bars
Weighted

12 rounds for time of:
8 Push-ups
1 Rope Climb/ Rope Row or 7 Ring Rows

Tuesday GS&C

3 SETS:
Run, 800 m
10 Alt Back Rack Lunges
Run, 400 m
10 Alt Back Rack Lunges

– Rest 2 mins BTW sets

STRENGTH SQUAD PROGRAMMING
Squat and Accessories

Monday GS&C

LUCKY CHARMS
Complete as many rounds as possible in 17 mins of:
3 Burpee Box Jumps
17 Deadlifts
3 Burpee Box Jumps
17 Toes-to-somethings
3 Burpee Box Jumps
17 Wall Balls

Post Workout Strength
3-4 rounds for quality of:
30 Kettlebell Front Rack Marches, pick load
Side Plank, L 30 secs/R 30 secs

Saturday GS&C

For time:
Run, 800 m
30 Toes-to-something
20 Power Snatches
Run, 800 m
30 Toes-to-something
20 Power Snatches
Run, 800 m

Friday GS&C

Surprise Workout!