Don’t forget to buy a punch card for snacks. Good for FitAid, Celsius, Cake Bites, and Protein cookies… Saves you 50 cents on each one. Buy one on this link and ask for the card at the gym
https://trial-b163f0cd.sites.zenplanner.com/retail-cart.cfm?ProductOptionId=A167E104-E515-4F09-8716-31918C816D8C&qty=1 

Monday- Warm Up
40 Knee Grab steps
40 Squats
40 pass throughs

Strength-
Back Squats-Max 3 minutes rest between sets (2 warm up set of 10 empty bar)
7,7,5,5,3,3,3,3
Keep adding weight, you will end at about 90 percent

Wod
4 Rounds
Run 400m
15 thrusters

 

Extra-
30 seconds on 30 seconds off, 6 rounds of hollow body holds