Monday (Short and Sweet)

Active
WU: 8min
8x PVC/BB Good Mornings
8x KB Swings
8x Lunges
8x Push Up to DD
20m Side Shuffle

3rds 55-95# (record time, should do this again every two weeks)
21 Deadlift
15 Front Squat
9 Push Press

Your Choice TABATA (just 1, maybe two) 8rds – 20sec ON, 10sec OFF

Fusion 2rds
30sec Seated Figure 4 (rock right to left)
10x Scorpions
Foam Roll

Tuesday (Two for Tuesday)

WU: 8min
3x Drinking Bird to Hallelujah
10x Alt Side Lunge
20x Alt Superman
200m Jog

21, 15, 9 x 2
Push Up
Box Jump

21, 15, 9 x 2
KB Swing (hybrid swing)
Wtd Sit Up 25-35# plate

Fusion 2rds
4x 4 point Toe Touch R/L
30sec Bridge Hip Twists

Wednesday

WU 10min
30sec Kneeling Hip Flexor Reach R/L
15x OH Squat
15x Sit Up
15x Superman Reach Back
100m

Singles Night 🙂
50 Single-unders

50 Sit-up

40 Single-unders

40 Sit-ups

30 Single-unders

30 Sit-ups

20 Single-unders

20 Sit-ups

10 Single-unders
10 Sit-ups

2rds 400m 80%+ Max Run
(rest 1-2 min between)

Fusion 2rds
30sec Calf Stretch R/L
30sec Supine Twist w/ leg extension R/L

Thursday

WU: 10min
8x Air Squat
16x Alternating One Arm Swings
10x SUT w Partner
10x Hip Swivels

KB Complex
[4rds]
12x KB Swing
6x One Arm Power Clean R/L
6x Front Rack Squat R/L
6x Push Press R/L

Core work/conditioning
[4rds]
8x Alternating One Arm Sprawls
8x Plank Twists
8x Butterfly Situps
400m Run or take turns Rowing

Fusion:
[2rds]
5 breath Supine Twist R/L
30sec Slow Vinyasa to Child’s Pose

Foam roll with extra time

Friday

WU 10min
12x KB Swing
12x Alt Lunge
6x Push Up
100m

[3rds] Conditioning
1 min Each
-Push Up
-Sandbell Slam
-Russian Twist
-Box Jump
–Rest 45 sec

[4rds] Strength (work to heavy)
6x Deadlift (building wgt)
15x Anchored Leg Raises Btw sets

Fusion 2rds
5 breath Kick Through R/L
5 breath Pigeon R/L

Foam Roll Properly!