Tuesday 3/31

5 rounds-
50 Du/100 Su/50 jumping jacks
20 alternating hang DB snatches
10 deadlifts or 25 sumo deadlift with DB/KB

Accessory work-
3 rounds-
10 single leg RDL(each leg)
10 flute bridge(DB/KB on hips)

Monday 3/30

Home workout

3 rounds-
30 Pendlay rows
25 push ups
20 air squats
10 HSPU/10 DB strict press/pike push ups

3 rounds-
15 hollow rocks
15 Supermans
15 side bend(R)
15 side bend(L)
Rest 90 seconds between rou

Monday

Every 90 seconds for 15 minutes
(Start at 70% and build)
3 Strict press

Workout of the day

4 rounds for time-
10 Bar facing burpees
15 Hang power clean
20 Air squats

Rx 95/65#
Rx+ 105/75#

Thursday 3/12

Workout of the day

5 rounds for time-
Row 250/200m
100ft overhead DB carry(50ft each arm)
Bike .4/.3 miles
100ft Farmer carry

3 rounds-
:30 side plank(R)
:30 side plank(L)
:30 hollow hold
1 min rest