Monday

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A. Every 2.5 minutes for 5 rounds:

     10 Bulgarian Split Squats + 8 Strict Chin Ups

B. 100m Farmer Carry (45's/35's)

    then

   3 Rounds:

   15 Shoulder to OH (135/95)

   12 Bupees over Bar

then

100m Farmer Carry (45's/35's)

 

Endurance 

Every 3 minutes for 10 rounds (5 each):

1. 400m run

2. 1 minute row for Calories