Tuesday the 19th to Friday the 22nd of March

Tuesday

AMRAP 8 minutes

20 burpees
20 kettlebell swings 24/16kg

Rest 2 minutes

AMRAP 7 minutes

15 burpees
15 kettlebell swings 24/16kg

Rest 2 minutes

AMRAP 6 minutes

10 burpees
10 kettlebell swings 24/16kg

Wednesday

60 cal row or ski or bike
50 knees to chest
40 box jump overs
30 chest to bar or pullups
20 thrusters 52/35kg
10 deadlift 110/75kg

15 minute cut off

Finishers

5 minutes of abmat situps

Thursday

Density – 20 minutes of:

dumbbell top to top shoulder press – 10 to 15 reps
cros rows – 15 to 20 reps each arm
d-ball step up onto 18″ box – 20 reps (10 each leg alternating)

or

bike or row for cals

2 minutes on 2 minutes off for 40 minutes

Friday

19.5?????

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