Weekly Work-Outs

Monday

3 Rounds:

- 45 sec Battle Rope

- 45 sec Box Jumps OR Step Ups

3 Rounds:

- 45 sec Push Ups

- 45 sec Arm Haulers

3 Rounds:

- 45 sec Jump Rope

- 45 sec Burpees

Wednesday

12-10-8-6-4:

- Bent Over Rows

- Front Squats with Dumbbells

- Thrusters

20-15-12-10-8:

- Close Hand Push Ups

- Slider V-Ups

- Slider Mountain Climbers, per side (like Slider V-Ups, but alternating legs)

- V-Ups

- Bicycles, per side

Friday

15 minutes:

- Run up Stairs

- 10 Air Squats

- 10 Burpees

- 10-20 Push Ups

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