MONDAY: Marco's cardio burner
7 Rounds for time
5 BW Bench press
10 20# Wall Ball
20 KB Swings (1.5 pd)
40 DU
TUESDAY: From the mainsite
21-15-9
115# Power Clean
115# Thrusters
Scale as needed.
WEDNESDAY: Open 11.1
DL (to grease the groove): 3-3-3-3
15MIN AMRAP
9 155# DL
12 Hand Release Push ups
15 24" Box Jumps
Monday- Tougher than i thought. Cardio at end kicked my butt. 32:27 or something like that. DU were good, but hard after kbs.....
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