Monday
A) 7 x 5 Strict Handstand Push Ups 4 x 5 Barbell Lunges
B) 5 Rounds 10 DB Push Press 22.5/15 50ft front rack lunges 22.5/15
Tuesday
A) 4 x 2 Partner banded Sprints 4 1/2 length banded left cut 4 x 1/2 length right cut
B) 5 Rounds
2 Min AMRAP 2 full length sprints 10 BJO 24/20 10 KB Deadlifts max cal ski erg
4 mins Rest
Wednesday
A) 5 x 5 weighted pull ups
Front Squats 10-8-8 5 @ 65% 5 @ 70% 5+ @ 75%
B) E3MOM x 5 250m row 10 Pull Ups 5 squat cleans 70/50
Thursday
A)i) Strict Press 10-8-8 5 @ 65% 5 @ 70% 5+ @ 75%
ii) Handstand Practice
B) 150 DU 50 KB Snatch 24/16 100 DU 30 KB Snatch 24/16
Friday
A) 4 x 5 Rack pulls 4 x 5 Nordics
B) 3 Rounds 400m med ball run 16 med ball TGU 9/6 30 Wall Balls 9/6
