TTFIT Workouts 11/11/19 – 11/15/19

Monday, November 11th – AMRAP in 25 minutes:  500/400 meter row, 21 DB front squats, 15 pull-ups/ring rows, 9 sandbell sit-ups, 400/300 meter row, 15 DB front squats, 12 pull-ups/ring rows, 9 sandbell sit-ups, 300/200 meter row, 9 DB front squats, 9 pull-ups/ring rows, 9 sandbell sit-ups.  If time remains, start back at the top.  

Tuesday, November 12th – AMRAP in 20 minutes:  30 shuttle runs (10 meters), 15 box jumps/step-ups, 30 second plank hold, 15 KB swings.

Wednesday, November 13th – AMRAP in 12:  15 DB push press, 30 air squats, 60 jump rope, 200 meter row.  Rest 2 minutes.  AMRAP in 8 minutes:  10 DB push press, 20 air squats, 40 jump rope, 150 meter row. 
Thursday, November 14th – E4MOM x 5 (20 minutes):  21/15 calorie bike, 15 DB hang cleans, 15 hollow rocks, 15 push-ups
Friday, November 15th – AMRAP in 20 minutes:  8 pull-ups/ring rows, 12 wall balls, 16 alternating DB snatch, 100 meter sprint