Monday
A) Barbell Lunges
5-5-5
B) 15 Minute AMRAP
250m Row
25' KB 0H Lunge 24/16 8 Ring Row
Tuesday
A) Deadlift
5-5-5
65%, 75%, 85%
10 Archer Press Ups in-between
B) For Time
10-1
KB Swings 28/20
Ring Dips
Burpees
Wednesday
A) Plyometrics
Side bounds
Box Jump Overs
High Box Jump
B) Handstand Drills
C) 12 Minute AMRAP
Box Jumps 30/24
10 Minute HS Walk/ 2 lengths OH walk 22.5/15
4 Man Makers 22.5/15
Thursday
A) Weighted Pull Ups
Single Leg Squats
B) For Time
20 Pull Ups 20 Thrusters 500m Row 20 Pull Ups 20 Thrusters 500m Row 20 Pull Ups 20 Thrusters
Friday
A) DB Shoulder Press
5-5-5
B) For Time
5 Rounds 20 KB Snatches 60 Double Unders
CrossFit Marlow
Leo Gym Marlow
