Front or Overhead Squats
6 x 7
Wall Walks
6 x 2
EVery 2:30 Minutes
Power Cleans
8 x 1 Ascending
Every Minute on The Minute
Reverse Lunges (Alternating)
3 x 20
GHD Sit Ups
3 x 20
Every 2:30 Minutes
Workout of The Day
18 Minute AMRAP
20 Dumbbell Box Step-ups (Alternating)
(35’s/20’s to a 20″ Box)
30 Russian Twists
40/30 Calorie Bike
Tuesday
Single Arm Row
5 x 8
Handstand Walk
5 x 18′
Every 2:30 Minutes
Pendlay Row
5 x 10
French Press
5 x 10
Every 2:30 Minutes
Seated or High Row
5 x 10
Triceps Extension
5 x 10-15
Every 2:30 Minutes
Workout of The Day
18 Minute AMRAP
10 Burpee pull ups
30 Double unders
10 box jump overs
200 meter row
Wednesday
Seated Curl and Press
5 x 10
GHD Sit Ups
5 x 12
Every 2:30 Minutes
12 Minute AMRAP
2 Shoulder to Overhead 115/80
2 Toes to Bar
2 Box Jumps 24/20
4 Shoulder to Overhead 115/80
4 Toes to Bar
4 Box Jumps 24/20
add 2 Reps Every Round
10 Minutes Mobility then
30-20-10:
Kettlebell Swings 1.5/1.0
Calorie Bike
Directly into…
10-20-30:
Deadlifts 135/95
Calorie Row
Thursday
Back Squats
6 x 7
Pull Ups
6 x 10
Every 2:30 Minutes
Workout of The Day
20 Bar Facing Burpees
30 Front Squats 135/95
40 GHD Sit Ups
1000 Meter Run
3 Minute Rest
3 Rounds
200 Meter Farmers Carry 1.5/1.0
400 Meter Run
800 Meter Row
Then Mobility
