Wednesday

Tabata's (20 seconds on/ 10 seconds off)

Back Squats* (60/45)
Ab Mat Situps
Strict Pullups (any grip)

*From the racks

 

Tuesday

5 x RFT

400m

15 x O/H Squats (30/20)

Monday

OTMEM 15

1st Minute: 25 x Double Unders

2nd Minute: 10 x Deadlifts (100/75)

3rd Minute: 5 x HSPU

Repeat x 5 (15 minutes)

Saturday

5 rounds:

AMRAP 60 seconds - SDHP (50/40)

AMRAP 30 seconds - Push-ups 

400m

Friday

Relay style Partner WOD:

400m
20 x T2B
200m
30 x Box Jumps
400m
40 x Burpee Bar Touches
200m
50 x WallBalls