17/9 Deload Week Workouts


Monday


A) Bench 10-8-8-5-5-5-5-5


B) 5 Rounds For Time

20 Press Ups

15 Box Jumps

20 double unders


Tuesday


A) Overhead Squats

9-1


B) 4 Rounds for Quality

15 Strict Ring Dips

10 Strict Pull Ups

5 Overhead Squats 50/35


Wednesday


Ai) Single Leg Deadlifts

5x8 Each Side


Aii) Hip Thrusts


B) EMOM x 5 1) 15 KB Swings 2) 200m row 3) 10 DB PP 4) 10 burpees


Thursday


Ai) Turkish Get Ups

5x6


Aii) 5x5 Pistol Squats


B) 12 min AMRAP 4 Turkish Get Ups 20 hollow rocks 8 ring row


Friday


Ai) DB Shoulder Press 5-5-5-5-5


Aii) Handstand Practice


B) 2000m Row

every 1:30

10 DB HP Clean and Press



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