MONDAY
10 Min EMOM:
Even- 4 Sumo Deadlifts (go by feel)
Odd- 30 Sec Plank Hold
5 RFT
-Run 200m
-9 Thrusters P:(42/30) F:(35/25)
TUESDAY
Every 2:30 x5 Sets:
-Pause Speed Bench x5 @60-70%
-8 Dynamic Pushups
-5 Negative Ring rows (5 sec descent)
90sec on/3min off x 4
-5 Burpees
-7 KBS
WEDNESDAY
30 min EMOM
Min 1: Row 30sec
Min 2: 7/7 SA DB Thrusters
Min 3: AB 30sec
Min 4: 5/5 Lateral Lunges w/ KB
Min 5: 2 Wall Walks
THURSDAY
10 Min EMOM:
Even- 10 Back Squats @70-80% of 8RM
Odd- 30 Sec Bar Hang
6min AMRAP:
-7 Pullups
-8 Front Squats
FRIDAY
8 Min EMOM:
-3 Power Cleans
*Start at 70% and build up if feeling good
4 Sets AFAP
-7 DL P:(102/70) F:(85/60)
-12 Box Jumps
-30 DU
Rest 1:00
SATURDAY
4 Sets:
-10 Seated DB Press
-10 Lateral Raises
-5 Yoga Pushups
10min AMRAP:
-20 Sit ups
-30 Push ups
-40 Wall Balls
