Friday

Strength

4x

Max effort elevated pushup

Max effort ring rows

wt step up x10

Conditioning

5 sets:

200m suitcase carry

10 burpees

Thursday

Strength

SL Box jump x5 (each leg)
BS x8
Medball situp pass x12

Conditioning

12min AMRAP:
12 Box Jumps
10 Ball Slams
8 Lateral hops over ball

Wednesday

Strength

Goodmorning x6
Pullups x6-8
plank x3

Conditioning

2 rounds

25 burpees then Pick 1:
1000m row
1 mile run
100 cal AD
300 Jump Ropes

Tuesday

Strength

Pwr Cl + FS x2+3
Push Press x8

Conditioning

5 sets:
4 Pwr Clean
200m run
Rest 90 sec