MONDAY
10 Min EMOM:
Even- 5 Power Cleans @60-70%
Odd- 20m/20m SA Farmers Carry
10min AMRAP
-10 HPC P:(60/40) F:(42/30)
-15 Push ups
-20 DU
TUESDAY
4 Sets:
-10/10 Bottoms Up Press
-30 Sec Bar Hang
-20 Supermans
30-20-10
-rKBS
-WB
WEDNESDAY
Every 2 Min x6 Sets
-8 Bench Press @60-70%
-12 Pendlay Rows
3 Sets
-1min Burpees
-1min Shuttles
-1min Goblet Squats
-1min AB
*1min rest b/w movements
THURSDAY
35min EMOM
Min 1: 10/10 DB Snatches
Min 2: 15m/15m Farmers Carry
Min 3: 8 Box Jumps
Min 4: 6/6 Goblet Split Squats
Min 5: 20sec L-Sit
FRIDAY
Every 2 Min x5 Sets
– 6 Back Squats @80-90% OF 8RM
– 20/20 Sec Side Plank
6 Sets
-6 Thrusters P:(52/35) F:(42/30)
-12 Heidens
-6 T2B
Rest 90sec between sets
SATURDAY
3 Sets:
-12/12 RFE Split Squats
-8/8 SL RDL
20 Alternating RFT
-6 DL P:(120/80) F:(100/55)
-7 Burpees Over bar
