MONDAY
Every 2 Min x5 Sets:
-1 Sumo DL
-15/20/15 Sec Side/Front/Side Plank
2 Rounds
-25 Thrusters
-25 Box OVers
-25 Burpees
*15 Min Time Cap
TUESDAY
10 Min EMOM:
Even- 5 Power Cleans @60-70%
Odd- Run 100m
90sec on/2:30 off x3
-10kbs
-20 DU
WEDNESDAY
Every 4 Min x3 Sets:
-Max Reps Bench Press @70%
-Max Reps Supine/Regular Ring rows
8x20m/20m Sled Sprint
THURSDAY
24min EMOM
Min 1: Bike 40sec
Min 2: 5 Renegade Rows
Min 3: Row 40sec
Min 4: 8 Ring Pushups
FRIDAY
Every 3 Min x4 Sets
-6 Back Squats @90-100% of 8RM
-30 Sec Reverse Plank
6min AMRAP
-7 OHS P:(52/35) F:(42/30)
-8 Pullups
SATURDAY
With A Partner
5 Rounds:
-40 Wall Balls
-30 Burpees
-20 Box Jump Overs
