Monday
A) Squat Therapy
B) 5 Super Set 5 OHS @ 60-70%
5 Lunge Stance Med Ball Throw (es) 9/6 between sets
C) 4 RFT 20 Wall Balls 9/6 20 KB Swings 24/16
Tuesday
A) 4 Rounds 30 sec L-sit 1 min rest 30 sec ring support hold 1 min rest 30 sec HS Hold
1 min rest
B) For Time
Row 500m 50 Ab mat sit ups 1 min rest 400m Row 40 Sit Ups 1 min rest 300m Row 30 Sit Ups 1min rest 200m Row 20 Sit Ups 1 min rest 100m Row 10 Sit Ups
Wednesday
A) 4 x 8 weighted Step Ups (ES) 6 x 8 Bench Press
B) 5 min AMRAP 10 BB Thrusters 10 burpee over Bar
4 Mins Rest
15-10-5 Strict Pull Ups Ring Dips BB FR Squats 22.5/15
Thursday
A) 5 sets 10 Romanian Deadlifts 30 secs V-sits
B) EMOM x 4 1) 15 box jumps 2) 15 STOH 45/30 3) 10/8 Cal Ski 4) 10 TTB
Friday
A) 5 Rounds 8 DB Shoulder Press 8 Bent over Row 8 GHD Back Extensions
B) 12 Min AMRAP for quality 40 DU 6 DB Shoulder Press es 8 Burpee Strict Pull Ups
16 DB Snatch 22.5/15
