Monday
Back Squat
8 x 8
Tuesday
Flat Bench Dumbell
5 x 10
V Grip Pull Ups
5 x 10
Every 2:00 Minutes
Flat Bench Barbell
5 x 8
Pendlay Row
5 x 10
Side Bends
5 x 10
Every 2:30 Minutes
Workout of The Day
14 Minute AMRAP
8 Shoulder to Overhead 155/105
10 Bar Facing Burpees
12 Toes to Bar
Wednesday
2 Hang Cleans + 3 Front Squat
7 x 2 + 3
Every 2 Minutes
Single Leg Squat (foot on bench)
5 x 10/10
Oppisitte Knees to Elbow
5 x 10
Every 2 Minutes
Workout of The Day
4 Rounds
10 Deadlifts 265/175
10 Burpee Box Jumps
25 Traditional Sit Ups
then
800 Meter Run
1000 Meter Row
Thursday
100 Double Unders
then
3 Rounds
12 Pull Ups
21 Kettlebell Swings
400 Meter Run or 500 Meter Row
then
100 Double Unders
2 Minute Rest
25 Minutes Stairmaster
Friday
Seated Shoulder Press
5 x 10
Barbell Row
5 x 10
EVery 2 Minutes
Upright Row
3 x 10
Strict Pull Ups
3 x Max Reps
Every 2:30 Minutes
French Press
3 x 15
Pendlay Row
3 x 10
Every 2:30 Minutes
Workout of The Day
12.3
