3 Rounds

DB Press Close Grip 30 secs

Mtn Climbers 30 sec

Reverse Lunges 15/15

100 Singles (Jump Rope)

Burpees w/ 2 pushups

Floor Sweepers 12

Plate Oblique Swings 8/8

ABWERKZ Monday 80 Reps

One Arm Row 15 reps (40/25#)

Jump Pull-ups Partial Quick Reps 30 secs (approx. 50 reps)

BB Bent Over Row  15 (85/45#)

KB Punches 30 secs (approx 60 reps) (35/18#)

For Time

2000 m Run

1600m Row

200 DUnders or 1000 Singles

100 Wall Ball Sit Ups

ABWERKZ Thursday 50 Reps

Legs, Legs, Legs

3 Rounds

Wall Balls 12 Reps

Walking Lunges 50 steps

KB Swings 15 Reps

Jump Squats 20

Then

3 Rounds

Fire Hydrants 20/side

Donkey Kicks 15/ side

Pulls-In w/ Ball 12 reps

Hip Thrust 30 reps

ABWERKZ 60

A Tuesday Special

ABWERKZ 70