Week 3

Weekly Fitness Challenge:

Every day, three times a day

6 push ups

14 air squats

14 lunges

Day 1

8 min warm up on elliptical or treadmill

Accumulate 1 min squat wrestling with partner

6 rounds Perfect Stretch

3x12 Lat Pull Downs (LPD)

3x12 Kettlebell swings

3x12 DB bench press

3x12 DB Bent Over Row (BOR)

WOD:

EMOM until failure (add one rep per round)

1 Pull up bar touch + 1 K star

Day 2

12 min warm up rower

Accumulate 2.45 minutes in each position:

Left plank

Right plank

Push up position

Heels six inches off the deck