Tuesday

A.
Three sets of:
Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011
Rest 60-90 seconds
Turkish Get-Ups x 2-3 reps each arm
Rest 60-90 seconds
Side Planks x 30-45 seconds each side
Rest 60-90 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
Dumbbell Weighted Burpees x 3 reps
Alternating Dumbbell Rows from the Plank x 5 reps (each arm)
Dumbbell Thrusters x 7 reps

Rest two minutes and then repeat.

Friday

Strength
Make Up
 DB Walking Lunges 3 sets of 8 each leg
Hand Stand Push Up Practice or 2 sets ME Unbroken
Hand Stand Walk or Shoulder Touch Practice

W.O.D.
9 Rounds
5 DB Thrusters 50 lbs
5 Strict Chin Ups
10 Sit Ups

Support the Hotshots