Monday
A)i) 5 x 10 Back Squats @55%
ii) 4 Rnds
3 Weighted Pull Ups
8 Bicep Curls
B) 4 RFT
40 Air Squats
20 KB Swings
7 C2B
1 min Rest
Tuesday
A) 7 Rnds
8 Bench Press
10 banded Tricep pull-downs
6 close grip press Ups
B) 12 AMRAP
20 Press Ups
350m Row
Wednesday
A)i) 5 Rnds 10 Banded Rotations Es
1 min Plank
ii) 6 mins HS practice (either static or walks)
B) EMOM x 3
1) 12/9 cal Ski
2) 15 Wall Balls
3) 10 Burpees
4) 15/12 Cal Row
5) 6 Cleans 50/35
6) 15 Box Jumps
7) 12/9 Cal Assault Bike
8) Rest
Thursday
A) E2MOM x 10
3 Squat Cleans
B) 4 RFT
8 Strict Pull Ups
10 Box Jumps
400m Run
Friday
A)i) 4 Rnds
8 Seated DB Press
10 Face Pulls
10 DB Upright external rotation
ii) 4 RNDS
8 Bent over row
8 Straight Leg DL
B) 14 min AMRAP
*strict HSPU
20 Mountain Climbers
20 Ab mat sit Ups
*strict HSPUs start at 1 and increase by 1 rep each round
Saturday
A) 6 mins max height box jumps
B) 35 AMRAP
250m Row
10 DB Cleans (2x)
30DU
10 alt DB Snatch (1x)
10 Burpees
