03-29
For Time
10x Burpees
20x Push-ups
10x Burpees
30x V-ups
20x Push-ups
10x Burpees
40x Lunges
30x V-ups
20x Push-ups
10x Burpees
50x Air Squats
40x Lunges
30x V-ups
20x Push-ups
10x Burpees
03-30
4x Rounds
10x Bicep Curls
10x Hammer Curls
10x Shoulder Pres
10x Front Squat
10x Thruster
2xDB’s #AHAP
Then…
3x 1:00 Wall Sit
Rest :30 between sets
3x 1:00 Plank
Rest :30 between sets
3×12 v-ups
Rest as needed between
03-31
3x Rounds
400m Run
21-15-9
Burpees
Goblet Squats #AHAP
Sit-ups
Then…
400m KB/DB ‘Suitcase’ Farmer Carry AHAP#
2:00 Rest
400m KB/DB ‘Suitcase’ Carry AHAP#
04-01
16-14-12-10-8-6-4
Sit Ups
Single Arm DB Devil Press #AHAP
*30x Double Unders after each round. (3:1 Singles)
04-02
8:00 AMRAP
8x Push-ups
2-4-6-8-10-… -> Air Squats
Then…
4x Rounds
10x Bicep Curls
10x Hammer Curls
10x Shoulder Press
10x Front Squat
10x Thruster
2xDB’s #AHAP
04-03 & 04
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Rest Day (opposite day to the AR day)
