Tuesday:
1. Kickstand DL x 8 r/l, Floor press x 5 r/l – rest and repeat x 3
2. 1/2 knee press x 5 r, woodchop x 10 r – repeat on L – rest and repeat x 3
3. Thruster x 10 r, squat hold :30 sec, thruster x 10 l, squat hold :30 sec – rest and repeat x 4

Wednesday:
1. Skates x 40, push ups x 20 – rest and repeat x 2
2. Suitcase lunge x 15 r/l, mt climb x 25 per leg – rest and repeat x 3
3. High pull x 10, flutter kick x 50 – rest and repeat x 5

Thursday:
1.Tricep press x 10, chin up x 5 – 10 – rest and repeat x 3
2. Front Squat with a kick x 10 r/l – rest and repeat x 3
3. Plank x 30 sec, Swing x 20, side plank x :15 r/l, swing x 10 r/l – rest and repeat x 3

Friday:
1. Single leg deadlift x 5/5, heavy cleans x 5/5 – rest and repeat x 3
2. Up/down planks x 10 r/l , burpee x 10 – rest and repeat x 2
3. Snatch x 15 r/l – rest and repeat x 5

Saturday and Sunday: enjoy your weekend

Monday:
1. Clean and press ladder 2, 4, 6 – rest and repeat x 2
2. Dbl front squat  x 5, dbl swing x 10 – rest and repeat x 4
3. Flutter kicks x 20, leg levers x 20, knee tucks x 20 – rest and repeat x 3