Another week, another $2.00

Tuesday: warm up with CORE and agility ladder
25 pushups
25 chair pushups
25 weighted pushups (PU with a 25lb plate on my back, wish I had a picture)

outside run 800m forward, 400m backward, 800m FW, 400m BW.

Running backwards becomes the theme of the week.

Wednesday: lighter CORE workout to warm up
"The 300"  50 of each exercise done in sequence
wall ball x 15lb ball
box jump 24" box
pull ups (assisted by a band of course)
kettle bell swings 20lb
push up
thrusters 65lb (front squat with push press)

Thursday: CORE again.
5 x 10 hang clean 45lb bar
21 single leg jumps (used plyo machine on this set at 60lb)
400m run backward
200m sprint forward
15 single leg jumps
400m bw
200m fw
9 single leg jumps (used an 18" box this time)
400m bw
200m fw

Friday: CORE, again. Ouch.
3 rounds of:
tire flips x 15
tire hits x 20  - baseball bat coated in tape till it looks like a bowling pin, wood chop over head and hit tire.
plate push 2 x 20yds - 1 x 45lb 2 x 35lb
weighted step ups 12 ea leg -  1 x 25lb DBs on 24" box 2 x 20lb on 18"
bench dip x 10-elevated feet, 1 x 12 x 10lb plate in lap, 2 x 10 x 25lb plate
seated chest press x 15 ea arm x 30lb

I'm tired. And my shoulders are a little sore