Monday

Partner Workout
AMRAP 30
YGIG
18 KB Swings/ DB Snatches/ Plate Hang Clean & Press
16 Jumping Lunges
14 Press Ups
12 Burpees

Tuesday

Strength
4x
6 Tempo Squats (3s Down, Fast Up, 2s Pause at top)
6 Reverse Nordic Curls

Workout

60-40-20

Air Squats
Sit Ups
Lunges
STOH

Wednesday

Endurance

180-150-120-90-60-30
Mountain Climbers

30-25-20-15-10-5
Thrusters
Hollow Rocks

15-12-10-8-5-2
Down Ups

*First round - 180 Mountain Climbers + 30 Thrusters & Hollow Rocks + 15 Down Ups

Thursday

Strength
6-12 Bicep Curls
16 DeadBugs
12-16 Bent Over Rows
30s Hollow Hold

Workout

AMRAP 14
12 DB Snatches/ KB Snatches or Swings/ Plate Hang Clean & Press
12 Weighted Surrenders
12 Sit Ups

Friday

Core
EMOM 16
1. 20 Reverse Crunches
2. 20 BW Russian Twists + 10 Tuck Ups
3. 60s Plank
4. Rest

Workout

AMRAP 12
8 Hang Clusters
6 Plank Traverses
4 Burpees

Saturday

Partner Workout

AMRAP 32
YGIG
5 Power Cleans
10 Press Ups
15 Deadlifts
10 Air Squats
5 STOH

Sunday

Stretch Class with Rach @9:00

Just Move

4 Rounds
45s ON
20s OFF

Mountain Climbers
Press Ups
Push Press
Air Squats
Reverse Lunges
Thrusters
Flutter Kicks