18-22 MAY 2015

Warm-Up:
 10 Push Up
 10 Weighted Sit Up
 1 Rig to Wall Lundge

 Monday
 V:
 Power Clean+Push Press
 1x4,2x3, 2x2, 1x1
 *THEN*
 15min of Work
 5 BTN Push Press(135/95)
 5 GD Morning/B SQT(135/95)
 N:
 "Karen"
 *THEN*
 7min Pull-UPS
 *THEN*
 AB WORK
 Tuesday
 V:
10min of Work
 1min of SQT
 1min of Double Under
 *THEN*
 15min of Work
 20 KB Snatch
 20 KB Swing
 *THEN*
 3x1 min plank
 N:
 Front SQT(30 min)
 *THEN*
 21-15-9
 HR Push UP
 V-UP
 Wednesday
 V:
 Clean
 1x4, 2x3,2x2,2x1
 *THEN*
 3RFT
 15 Power SN(95/65)
 400m Run
 N:
 10min of Work
 1min SQT
 1min Crunches
 Thursday:
 WELCOME TEAM RWB!!
 Friday:
 Donsa