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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