TTFIT Workouts 4/17/17 – 4/21/17

Monday, April 17th – AMRAP in 9 minutes:  15 pull-ups or ring rows, 12 calorie bike, 9 burpee box jumps/step-ups.  Rest 3 minutes.  AMRAP in 9 minutes:  15 dips, 12 shuttle sprints, 9 DB thrusters
Tuesday, April 18th – AMRAP in 24 minutes:  24 sit-ups, 24 DB hang cleans, 24 push-ups, 24 leg raises, 24 DB bench press, 24 walking lunges, 24 hollow rocks, 24 calorie row, 24 DB deadlifts
Wednesday, April 19th – With 23 minutes on the clock, move through the following triplet:  21-15-9 calorie bike, burpees, KB swings.  Once complete, use remaining time for AMRAP:  9 wall balls, 15 one arm DB snatch (alternating), 21 second plank hold.
Thursday, April 20th – Tabata (20 seconds of work/10 seconds of rest x 8 rounds) at each of the following stations:  Jump rope, DB push press, air squats, sit-ups, calorie row
Friday, April 21st – AMRAP in 20 minutes:  1 burpee, 1 ground to overhead with a plate, 1 hollow rock, 2 burpees, 2 ground to overhead with a plate, 2 hollow rocks, 3 burpees, 3 ground to overhead with a plate, 3 hollow rocks, 4, 4, 4, and so on…until time expires.
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