Monday
A) 4 Rnds
8 strict Pull Ups
10 Pendlay Row
3 Rnds
10 tempo Ring Row 2-0-1-3
10 DB Curls
B) 11min AMRAP
8 Pull Ups
15 box jumps 24/20
250m Row
Tuesday
A) 3 x 10 Back Squats
3 x 10 BB Lunges Es
3 x 10 Front Squats
B) 20 DB Lunges (2xDB) 22.5/15
50 DU
20 DB Lunges
40 DU
20 DB Lunges
30 DU
20 DB Lunges
20 DU
20 DB Lunges
10 DU
Wednesday
A) 5 Rnds
6 Strict Press
14 nverted Shoulder Taps
4 Clean Pulls
10 Banded Rotator Cuff
B) 4 RFT
10 Hang Cleans 60/40
5 Push Press
15 burpee Bar Jump Overs
Thursday
A) 5 Rnds
10 paralette Tuck Through
2 Skin the Cat
8 Hollow in to Arch
5 strict TTB/leg raise
B) Row 2000m
E2MOM
5 TTB
15 air squats
Friday
A) 6 Rnds
8 Deadlifts
10 DB Bench
10 Plyo press ups
B) 1-10-1
KB DL 32/24
Ring Dips
Saturday
A) Partner Running Drills
5 x 1 50ft Banded Sprints
5 x 1 25ft Banded side cut Es
B) 22 Min Partner
A) 400m Run
B) AMRAP
5 Pull Ups
10 DB Cleans 22.5/15
30 DU
next partner starts where previous finishes
