00:30 - Monday

06:20 - Tuesday

12:15 - Wednesday

16:00 - Thursday

20:04 - Friday

23:05 - Saturday

**Monday - March 30th**

Pre WOD accessory:

Perform 3 rounds on a 3 minute clock:

20 squat in, pistol out (or squat in, shoot to pistol, return to squat and stand)

20-30 second handstand hold / shoulder tap / handstand walk

WOD:

15 minutes OTM:

8 deadlift (4L/4R)

6 hang power clean (3L/3R)

4 thruster (2L/2R)

**Tuesday - March 31st**

Pre WOD accessory:

5 rounds on a 3 minute clock, use extra time to work on any specific mobility that will benefit you most:

7 bent over I - T - Y (use light weights between 2 and 10 pounds)

30 second hollow rock

WOD:

7 rounds, 2 minutes of work, 2 minutes of rest:

30 Double under/ lateral jumps

15 Pushup

10 Power snatch

Max distance run in the remainder of time

*Adjust the rep counts to allow for no more than 45 seconds running and no less than 30 seconds. Each run should be an aggressive effort as you will have 2 minutes of rest before beginning the next round.

**Wednesday - April 1st**

WOD:

For time:

120 Box step up (weighted if possible) / pistol / lunge (weighted if possible)

*At the top of every minute perform 6 v-up or lemon squeeze.

**Thursday - April 2nd**

Strength:

4 rounds for quality and control:

10 Single leg RDL (5L/5R)

10 Single leg glute bridge (5L/5R)

WOD:

10 rounds for time:

8 burpee

8 sumo deadlift high pull

**Friday - April 3rd**

WOD:

30 rounds for time:

10 air squat

6 plate bent over row

1 Turkish getup (alternate rounds per arm)

**Saturday - April 4th**

Tabata:

Swing (kettlebell/ dumbbell/ rucksack)

Situp

Shoulder to overhead

Mountain climber