Monday
A) E3MOM x 7
8 Single Leg Deadlifts Es
20 Hip Thrusts
B) 30 secs on/30 secs off
50 KB Swings
50 Burpees over DB
50 DB Snatch
50 Press Ups
Tuesday
A)i) E2MOM x 5
8 Squats (both weights)
ii) E3MOM
3 Rnds
30 Secs Squat Hold straight into 10 Reverse Lunge
B) 10 AMRAP
10 FR/OH Lunge (KB & DB)
20 DB Clean & Jerk
30 Air Squats
Wednesday
A) 6 x 5-10 Sphinx Press Ups
B) 4 Rnds
15 Deadbugs Es
10 Floor Press Es
C) 12 AMRAP
24 Deadlifts
24 Renegade Rows
48 DU
Thursday
A) E2MOM x 5 4-8 HSPU/Pike Push Ups
B) E3MOM x 5 20 Inverted Shoulder Taps
30 Sec OH Hold Es (weakest side first)
C) 120 DB Press (with KB In front rack)
* 10 Burpees Any time Weights change hands or are put down
Friday
A) 6 Rnds
6 DB/KB Row with 3 sec Pause at top Es
4 KB Squat Clean with a 3 sec pause in the catch position
B) 5 RFT
15 KB Swings
10 KB Squat Clean
10 KB Hang Snatch
10 OH KB Lunge
Saturday
A) 9 EMOM
1) 16 Lateral Plank Walks
2) 16 Prone Supermans
3) 16 Shoulder Taps
B) Partner 28 AMRAP
1 min on, 1 min off
6 Pike Push Ups
8 Devils Press
10 V-sits
12 Press Ups
(you count your own rounds and start where you left off)
