(508) 481-2372 ali@pennantcrossfit.com
Monday
AMRAP 10
5 Strict Pull-ups
10 Push-ups
15 Air Squats
-rest 3 minutes-
AMRAP 10
10 KB Swings 53/35
15 Burpees
20 Wallballs 20/14

Tuesday
Teams of 3
2 rounds
100/80 Cal row
75/60 Cal Ski
50/40 Cal Rogue Bike
*35 minute time cap.
**One partner working at a time

Wednesday
Reverse Lunge: 4 x 10 (per leg, across)
DB Strict Press: 4 x 10 (across)
Good Morning: 4 x 10 (across)
Cashout: Tabata Bike or Row!

Thursday
4 Rounds
:40 HS Hold
:20 Rest
:20 L-sit
:40 Rest
:40 Ring Plank Hold
:20 Rest
:20 Chin-over-bar Hold
:40 Rest
Accessory: 3 Rounds For Quality
5 Barbell Roll outs
10 DB Upright Rows (per arm)
15 Banded Hammer Curls

Friday
EMOM x 10: 3 Front Squats
*adding weight on the 4th and 7th minute
5 Rounds
12 DB Renegade Rows (total, alternating)
12 DB Hang Power Cleans
12 DB Front Squat
DB = 50/35
*12 minute time cap

Saturday
6 Rounds
400m row or run
20 Wallballs
10 Burpee Box Jump Overs

Sunday
5 x 2 Bench Press (building)
*after each set perform 8 Single-Arm Ring Rows (per arm)
3 Sets
1 Minute hollow hold
30 Second starfish plank – per side
15 Skull Crushers
5 Back Extensions