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