Take the weekend to rest up and recover. I will be traveling all next week, so below you will find the complete training schedule for that week. Do not jump around, complete sequentially as prescribed. Enjoy!
Metabolic Conditioning
Monday's Training Session:
100x Squat clean/thrusters using two dumbbells 50/25 lbs.
Every minute on the minute do 10x double-unders until all 100x reps are completed!
Stamina
Tuesday's Training Session:
With a continuously running clock, do 2x burpees the first min, 4x the second min, 6x the third min, 8x burpees the fourth min, etc. until you cannot complete the RX'ed number for that minute. When you can no longer meet the RX'ed number start over at 2x burpees. Continue cycle for 60 minutes.
Rest Day!
Wednesday is your recovery day fuel up, stretch out and hydrate!
Stamina
Thursday's Training Session:
Fin swim 2.5k (about 1.5 miles) for time
Strength
Friday's Training Session:
Work up to 1RM deadlift
Immediately followed by max reps HSPU's
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