Monday
A)
i)Pistol Squats - leg extensions
ii)Paralette up and overs
iii) DB OH Squats
B) 3 Rounds for time 30 Pistol Squats 15 Ring Dips 12 TTB
Tuesday
A) 8-10RM Bench press
B) 12 min AMRAP 8 DB Bench (on the floor)
8 DB GTOH 200m row
Wednesday
A) Double Unders
Explosive squats (65%)
B) 6 rounds for time 15 wall balls 30 double unders
Thursday
A) Weighted Pull Ups
Vertical Jumps
B) 3min on/3 off - 300m row buy in 4min on/ off - 500m row buy in 5min on/off - 700m row buy in Amrap 5 Pull Ups 10 mountain climbers 15 box jumps
Friday
A) Snatch Deadlifts
B) 7 minute AMREP Snatch @ 50% bw
