Hey friendssssss!!

Hokay so, summary for the week!

Monday 
3 mile hike up a trail
Hang cleans: 3 x 8
Front squats: 3 x 8
Planks (core work): 3 x 30 (side, front, side)
Landmines: 3 x 10
Chin-ups 3 x 8
Bench Press 3 x 8
Single leg dead lift 3 x 6
Tuesday
RIDICULOUS INSANITY WORKOUT, it's like crossfit on steroids.

Wednesday
24 squats (rest 45, repeat x 3)
24 forward lunges (12 left, 12 right) (rest 45, repeat x 3)
24 lateral lunges (12 left, 12 right) (rest 45, repeat x 3)
24 Backward lunges (12 left, 12 right) (rest 45, repeat x 3)
6 squat jumps (rest 45, repeat x 3)

Thursday and Friday- (went to jersey so no gym)
20 Air squats, 20 Burpies, 20 Push-Ups - 3 rounds...for time.
Ten vertical jumps (jump as high as you can), 10 push-ups 5 rounds.
10 push-ups, 10 sit ups, 10 squats - 10 rounds for time.
Tabata (20 seconds on 10 second rest 8 rounds of…) squats and pushups
21-15-9 of air squats and push ups for time.
10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.

10 walking lunges, 10 push-ups - 10 rounds.
Burpee to the push up position, do 10 push ups, burpie out. 5 rounds
100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. 

Saturday
2 x 2 minutes of shuttle runs – set the cones every 5 meters up to 25 meters. Do a pancake every 5th turn. Rest 45 seconds and repeat.

love you all!