workouts for the week: 8/15-8/19

Workout 1

warm-up
walking lunges
15 back extensions
15 rear delt flies
30 hollow rocks
40 mountain climbers
2 rounds

50 chest to floor push ups
200m row
40 chest to floor push ups
400m row
30 chest to floor push ups
600m row
20 chest to floor push ups
800m row
10 chest to floor push ups
1000m row
AFAP

workout 2

warm up
15 oh squat
7 oh squat stretch
15 back extensions with rear delt flies
15 toes to bar
20 full sit ups
2 rounds

5 Snatch
10 push press
10 kb swings
15 min AMRAP