MONDAY
8 Min EMOM:
Even- 8 Back Squats @70-80% of 8RM
Odd- Farmers Carry x1 Trip
15-12-9-6-3
-Front Squats P:(70/45) F:(52/30)
-Burpees
TUESDAY
10 Min EMOM:
Even- 3 Power Cleans @70-80%
Odd- 20 Alt Plank Hip Touches
3min on / 3min off x 3
-24 DU
-12 KBS P:(32/24)
-6 T2B
WEDNESDAY
20min EMOM
Min 1: 20sec of STOH into 10sec Tuck Jumps
Min 2: 20sec of Box Overs into 10sec Tuck Jumps
Min 3: 20sec of HPC into 10sec Tuck Jumps
Min 4: 20sec of Lunges into 10sec Tuck Jumps
Min 5: Rest full minute
*Weight on barbell should be something you can do unbroken for the full 20 seconds. No heavier than 42/30.*
THURSDAY
5 Sets
-20sec AB Sprint
-10m/10m SA Waiter Walk
-1min Row
Rest 2min
3 Sets
-6/6 SA KB Press w 10 sec OH Hold
-45 Sec Squat Hold
FRIDAY
10 Min EMOM:
Even- 12 Bench Press @55-65%
Odd- 20 Gorilla Rows
3 RFT
-50 Air Squats
-30 Push-ups
-15 Pull-ups
SATURDAY
3 RFT
-Run 800m Together
-40 OHS
-80 Sit ups
