TTFIT Workouts 10/3/16 – 10/7/16

Monday, October 3rd – EMOM x 25 – Min 1:  15 DB hang cleans, Min 2:  30 second plank, Min 3:  15 DB push press, Min 4:  10 shuttle sprints, Min 5:  20 Russian twists
Tuesday, October 4th – AMRAP in 25 minutes:  800 meter run buy-in, then 21-15-9 step ups and sit-ups.  600 meter run buy-in, then 15-12-9 step-ups and push-ups.  400 meter run buy-in, then 12-9-6 step-ups and burpees.  If you finish the third couplet, start back at the beginning with the 800 meter run.
Wednesday, October 5th – With 20 minutes on the clock, complete a 2000 meter row.  Every 250 meters, stop and complete 15 wall balls.  Once finished with last set of wall balls, begin AMRAP of 8 dips, 10 hollow rocks, 12 alternating lunges.
Thursday, October 6th – On the 3-minute for 30 minutes, 10 DB deadlifts, 5 burpees to a plate, 15 shuttle sprints
Friday, October 7th – Tabata – 20 seconds of work and 10 seconds of rest at the following stations:  DB bench press, ground to overhead with a plate, plank holds, calorie bike, KB swings