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Thursday

4min Warm Up…
2 Rounds 30sW No Rest
Mountain Climbers
Push Ups
Half Downs
High Knees

For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters

16min Strength…

6min 6 Rounds 45sW 15sR
15s Hang Clean
15s Strict/Push Press
15s Goblet Squat Jumps

…2Min Rest…

8min 4 Rounds 20sW 10sR
Power Push Ups
Pull Overs
Left Push Up Row
Right Push Up Row

7.30min Conditioning…
3 Rounds 20sW 10sR
Shot Caller Burpees
Leg Raised Sit Reaches
Half Down Push Up Twist
Tuck Crunches
Plank Saw Press

4min Stretch…
1 Round 45sW 10sR
Reverse Shoulder
Left Quad Hip Flexor
Right Quad Hip Flexor
Standing Ham

Talk with a coach about your goals, get the plan to achieve them.