Monday 021317

heart monday
SWoD:
EMOM for 10 min., 3 Front Squats, +2.5# to 10/6
Workout of the Day:
3 rounds for time of…
25 Box Jumps 30/24
5 Muscle Ups (or MU progression)
25 V-Ups
After Bash:
Tabata HS Holds
SkinnyFit:
“Dirty Dozen” 12 Sets of 12 Reps
Squats
Supermans
Lunges
*At the end of every round do a 30 sec plank
Endurance:
Bike-
SC: 1 x 8 min, recover 3 min, 1 x 3 min, recover 2 min, 2 x 1 min, recover 1 min, 3 x 30 sec, recover 15 sec.
LC: 1 x 10 min, recover 6 min, 1 x 8 min, recover 3 min, 1 x 3 min, recover 2 min, , 2 x1 min, recover 1 min
ADV: 1 x 15 min, recover 8 min, 1 x 8 min, recover 3 min, 1 x 3 min, recover 2 min, 2 x1 min, recover 1 min

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