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Monday March 16

General Warm Up Dynamic Warm Up Squat 3x3, last 1 at 75% Every 3 min for 4 Rds 12 Burpees 8 Box Jumps 4 BW DL Cash Out: Bench 3x5, Ring Rows 3x8, Sit Ups 3x25

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Monday March 9

General Warm Up Dynamic Warm Up Squat 5x3, last 3 at 80% AMRAP 4 3 Cleans (135/95) 6 Burpees 9 V-Ups Rest 2 min AMRAP 4 3 Cleans (135/95) 6 Burpees 9 V-Ups   Cash Out: Bench 3x5, Ring Rows 3x8, Sit Ups 3x25

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Tuesday March 3

General Warm Up Dynamic Warm Up Press 4x3, last 2 at 70% Every 3 min for 4 Rds 10 Burpees 20 Box Jumps (24/20) 30 DU Cash Out: Dips 3x8, Split Squats 3x5, Band Lateral Raise 3x10

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