Back Squat
5 x 5
Wall Walks
5 x 3
Every 2:30 Minutes
Front Squat
3 x 8
GHD Sit Ups
3 x 20
Every 3 Minutes
Workout of The Day
1,000 Meter Row
Directly Into…
3 Rounds:
21 Deadlifts 135/95
15 Lateral Barbell Burpees
9 Push Jerks 135/95
then Mobility
Tuesday
Single Arm Row
6 x 10
Ball Slams
6 x 6
Every 2:30 Minutes
Machine Row
5 x 10
Russian Twist
5 x 20
Every 2:30 Minutes
Pendlay Row
4 x 10
GHD Sit Ups
4 x 10-15
Every 2:30 Minutes
Workout of The Day
10 Pull Ups
10 Burpee pull ups
20 wall balls
30 kbs
40 dumbell snatches
50 GHD Sit Ups
40 dumbell snatches
30 kbs
20 wall Balls
10 Pull ups
10 burpee pull ups
Wednesday
Flat Bench Press dumbells
5 x 10
Hammer Curls
5 x 10
Every 2 Minutes
Weighted Dips
5 x 5
EZ Curl
5 x 10
Every 2 Minutes
Flat Bench Press
5 x 8
Concentration or Preacher Curl
5 x 10/10
Every 2:30 Minutes
Workout of The Day
8 Rounds
Alternating On the Minute x 16
Even: 10 Hand Release Push-ups + 20 Double Unders
Odd: Max Calorie Row
Thursday
Deadlift
8 x 5
Handstand to Forward Roll
8 x 2
Every 2:30 Minutes
Workout of The Day
400 Meter Run $$$
4 Rounds
10 Lateral Burpees
15 Wall Balls
10 Toes to Bar
400 Meter Run $$$
then Mobility
