Wednesday March 25th (FitHer)

Warm-up

3 Rounds

50 Single Unders

10 Box Jumps w/ Step Down

10 plate G2O

5 push ups

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Workout #1: Strength (Upper Body)

21-18-15-12-9-6-3

plate up-down + OH

push ups

slam balls

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Workout #2: Strength (Lower Body)

AMRAP (15 minutes)

60 skips

30 squats (body weight or weighted)

15 sumo Deadlifts

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Finisher #2: Metcon

Tabata

alternate between push-up hold and hollow body hold

Thursday March 26th (FitHer)

Warm-up

AMRAP (5 minutes)

5 upright rows

5 floor press

4 length agility ladder

30 sec plank

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Workout #1: Strength (Upper Body)

3 sets

6 DB single single double Bench (heavy)

12 Hex Press x12 (moderate)

25 Double DB Flys (light)

into

3 sets

12 BB Bent Over Row

30-45 sec DB curl hold

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Workout #2: Metcon

15 minute AMRAP

300m row/600m bike/250m skierg

15/side DB/KB snatch

20 alt v-up

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Sunday March 29th (FitHer)

Warm-up

2 rounds

20 jumping jacks

15 air squats

10 sit-ups

5 push-ups

50 skips

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Workout #1: Metcon

6:00 AMRAP

72 KB Swings

36 Hanging Knee Raises

Max Rep Slam Balls in Remaining Time

5:00 AMRAP

56 KB Swings

28 Hanging Knee Raises

Max Rep Slam Balls in Remaining Time

4:00 AMRAP

40 KB Swings

20 Hanging Knee Raises

Max Rep Slam Balls in Remaining Time

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Workout #2: Metcon

10 Rounds

5 Push Up + 2 shoulder Taps

10 Air Squat

15 heavy rope skips