Monday
A) 10-9-8-7-6... (20 mins) Bench Press
Dips
B) 2 Rnds
40s on/20s Rest
1) KB Swings 16/12
2) Row cals
3) Plate GTOH
4) Press Ups
5) DB Hang C& J 15/10
6) Ski cals
7) Russian Twists
8) KB Goblet Squats 16/12
9) Assault Bike Cals
10) Rest
Tuesday
A) E4MOM x 5
30sec hanging L-sit
20 V-sits
1 min plank
B) 8 mins
Handstand Practice - holds/walks
C) 7 AMRAP
4 HSPU
5 TTB
6 Burpee Box Jumps 24/20
30 DU
Wednesday
A) EMOM x 20
5-3 Pull Ups
B) 12 EMOM Turkish Get-Ups
odd) 1 rep left
even) 1 rep right
C) 8 AMRAP
For Quality
5 Strict Pull Ups
5 Box Jumps 30/24
5 Front Squats 50/35
Thursday
A) 3 Rnds
6 DB Bent Over row 3 sec pause at chest
30secs DB FR squats hold
1 min Rest
B) Back Squats
6 x 10 @ ~50%
C) EMOM x 3
1) 12/9 Cal Row
2) 15/12/9 Wall Balls
3) 20/15/10 Press Ups
4) 18/14/10 Lunges
5) 25/20/15 Ab mat Sit Ups
Friday
A) Strict Press
6 x 10 @ 50-65%
3 x 5 earthquake bar Strict Press B) 20 AMRAP
500m Row @24s/m
2 full Lengths Farmer Carries
10 KB Deadlifts
Saturday
A) 3 Rnds (18 minutes)
10 Bulgarian Split Squats Es
10 DB Lunges (5Es)
10 DBSquats
20 lunges (10Es)
20 Air Squats
B) Partner 20 AMRAP
Partner A completes a whole round before B begins
10 Burpees
10 Press Ups
10 Air Squats
