TTFIT Workouts 11/30/20 – 12/4/20

Monday, November 30th – AMRAP in 7 minutes:  30/20 calorie row buy-in, then max rounds of:  7 DB hang cleans, 14 push-ups, 21 air squats.  Rest 3 minutes.  AMRAP in 7 minutes:  20 burpee buy-in, then max rounds of:  7 DB push press, 14 dips, 21 sit-ups

Tuesday, December 1st – AMRAP in 20 minutes:  50 jump rope, 25 sit-ups, 250/200 meter row, 200 meter run

Wednesday, December 2nd –  AMRAP in 27 minutes:  100 meter row, 10 burpees, 200 meter row, 20 goblet squats, 300 meter row, 30 hollow rocks, 400 meter row, 40 ground to overhead with a plate

Thursday, December 3rd – With 20 minutes on the clock, accumulate 30/20 calories on the bike, 40 box jumps/step-ups, and 50 DB deadlifts.  In remaining time, AMRAP:  8 shuttle runs (10 meters each), 16 walking lunges, 24 second plank hold.

Friday, December 4th – EMOM x 20 (5 rounds):  Min 1- 20 KB swings, Min 2- accumulate 30 seconds of hang from pull-up bar, Min 3- 10 burpees to a plate, Min 4- 20 weighted sit-ups w/ a plate