"Dbl Tap" Barbell Squat  10

"Fast Paced" Walking Lunges w/ DB 

Jump Squats  30

Alternating KB Swing  8/8

Jump rope  200 singles or 400M row

ABS

Fire Hydrant  20/20

Ball Pull-in  15

Hip Adduction Leg Lifts  (30 sec per leg)

Donkey Kicks  15/15

Mountain Climbers  30

ABWERKZ 60

21-15-9-15-21 reps of:

• Deadlift  185/95#
• Overhead squat 95/65#
• Mtn Climbers per leg

ABWERKZ Tuesday 70

"5 Round Helen"

Five rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

ABWERKZ Monday 80 Reps

3rds

Front Squat  15

Jump Squats  25

Quad Ext. (manual)  30 sec

Step ups  10/10

Wall Sit  45 sec

3rds

Reverse Lunges  15/15

Ball Pull-in  15

KB Swings  15

Standing Calf (Heel) Raises  10-10-10

*Group ABS*

ABWERKZ 40

3rds

Bent Over Row   (55/95) 12

Jump Pull-Up (Partials)  45 secs

One Arm Row  (40/20)12/12

Mountain Climbers/Box Jumps  30/20

2rds

One Arm DB Pickup on Rings  (30/15) 10/10

KB Punch  30 secs

Iso DB Curl  (20/10) 10/10/10

Row/Curl Combo  350m  /  Dbl/Unders  40

ABWERKZ 50