Thursday
1)
Back Squats
6 x 6
2)
Kettlebell Swings
8 x 12
Every Minute on The Minute
3)
Row 2,000 meters
50 Sit Ups
50 Double Unders
Row 1,000 meters
40 Sit Ups
40 Double Unders
Row 500 meters
30 Sit Ups
30 Double Unders
4)
3 Mile Jog
Friday
1)
7 x 7 Overhead Squat
2)
Front Squats
6 x 3
Bench Press
6 x 10
Every 4 Minutes
3)
11 Minute AMRAP
7 Air Squats
7 Push Ups
7 Sit Ups
4)
30 Minute Jog
