Week of Dec 12

Wednesday
5 sets @ consistent/high effort:
30 sec Air Squats
60 sec KBS - lite
90 sec Rowing
3 min rest

Friday
A. Push Press, build to 1RM
B. Bench Press, build to 1RM
C. 10 minutes of continuous High Knee Jump Rope - perform 1 push-up burpee everytime you break (don't take forever to do 1 rep, please and thank-you)

Week of Dec 5th

Monday
3 x 60 sec Push-up Burpees @ high effort/consistent, 60 sec rest b/t efforts
+
3 x 500m Row @ high effort, 60 sec rest b/t effort
+
10 min of jump rope - count how many times you trip up (perform that many burpees at the end of the 10 min)

Wednesday
A1. Front Squat, 4-6 reps x 5 sets, 2 min
A2. Chin-ups, 2-3 tough reps x 5 set, 2 min - weighted, negative, etc.
A3. Bench Press, 4-6 reps x 5 sets, 2 min

Friday
50, 35, 20 rep rds for time:
KBS - 24kg/16kg
Air Squats
Cals on Airdyne