Sunday

Warm-up
Warm-up
Extended warm up:

400m run or 2:00 any other cardio

2 Rounds:
40 Prisoner Jacks
30 Butt Kickers
20 Single Leg RDL (alternating)
10 Up Downs (no push-up burpees)

400m run or 2:00 any other cardio

Metcon
Support Your Local Box Workout 1 (AMRAP – Reps)
10-min. AMRAP:

10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

50-lb/35-lb dumbbells

Use any object for the DB snatches!
Metcon
Jacked Tris, bro

3 Rounds
25 Box Dips
10 Bent Over Rows
10 Front Raises