| Tuesday Workout
Warm Up 20 Burpees 400M Run |
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| AMRAP-10 | ||
| 5 | Push Ups | |
| 10 | Choose appropriate load Deadlift or Dumbbell Deadlift | |
| 15 | Air Squats | |
| Warm Up
30 Air Squats 30 Double or single unders |
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| Wednesday or Thursday Workout – | ||
| For Time Complete the following | ||
| 21-15-9 | ||
| Choose appropriate load: Thrusters | ||
| Burpees | ||
|
Warm Up: 15 Push-Ups 15 Burpees |
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| Friday Workout (Extra WOD) | ||
| amrap-10 | ||
| 200m | ||
| 7 | pull-ups | |
| 9 | strict should press | |
Everyday Fitness & Movement 
WOD #1: AMRAP 10 – 7+5
5 Pushups
10 Dead lifts 30 lbs
15 air squats
WOD #2: 21-15-9 – 8:50
Thrusters (20 lbs)
Burpees