Tuesday
Strength
Barbell Front Rack Box Step Ups
4 x 10 Left/Right Side
Every 2 Minutes
Barbell Front Rack Lunges
4 x 20
Every 3 Minutes
Back Squat
6 x 10
Every 3 Minutes
3 Rounds
25 Wall Balls
20 Traditional Sit Ups
15 Proper Push Ups
Supplemental Endurance
3 rounds
10 Kettlebell Snatches Left/Right Side
100 Meter Sled Drag
300 Meter Row
Wednesday
Supplemental
7 x 2 Hang Power Snatch
Power
8 x 2 Hang Power Clean
+ 1 Push Jerk
Every 1:30 Minutes
Strength
Superset
6 x 5 Pendlay Row
6 x 10 Strict Pull Ups
Every 3 Minutes
Workout of The Day
3 Rounds
10 Box Jumps 30/24
10 Burpee Pull Ups
300 Meter Row
Then Rest 1 Minute
Jog 1200 Meters Not for Time
Supplemental
Stairmaster 20 Minutes Speed Intervals
