Sunday-Rest

Monday
Fun treadmill workout (you can do as many rounds as you want)
5 rounds
1 mile run
30 squats
25 push ups
20 alternating lunges
15 dips

Tuesday
10 minute warm-up

WOD
60 back squats 65#
60 push jerk 65#
40 front squat 65#
40 push press 65#
20 overhead squats 65#
20 strict press 65#

Modified Workout
60 air squats
60 push ups
40 air squats
40 push ups
20 air squats
20 push ups

Wednesday 6 mile run

Ab workout
1 minute plank
20 bicycle crunches
20 leg lift
1 minute side plank (30sec/side)
20 sit ups
repeat 3x’s

Thursday-rest day

Friday
500 burpees

This is the aftermath of 500 burpees

If 500 burpees is completely out of the question, try 50, 100 or even 200.  You won’t regret it!

Saturday-Rest Day