monday:
swimming
1 length 21 squats
1 length 21 push ups
1 length 15 squats
1 length 15 push ups
1 length 9 squats
1 length 9 push ups
Tuesday:
1200m run
55lb db swing 63x
36 pull ups
800m run
55lb db swing 42x
24 pull ups
400m run
55lb db swing 21x
12 pull ups
28:55
Wednesday:
20 min of AMRAP:
95lb thrusters x5
95lb Hanging Power Cleans x7
95lb SDHP's x10
9 rounds + 5 thrusters, 7 HPC's and 2 SDHP's
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