MONDAY:
A.
6 sets: (30 seconds rest btw sets)
8 Heel elevated goblet squats (3 sec negative)
B.
6 sets: (30 seconds rest btw sets)
8 Strict presses (3 sec negative)
C.
5 sets: (30 seconds rest btw sets)
8 Bulgarian lunges (3 sec negative)
E.
5 sets: (30 seconds rest btw sets)
8 Lateral raises (3 sec negative)
TUESDAY:
A.
15-10-15
Push up (3 sec negative)
30-20-10
Banded tricep extensions (3 sec negative)
B.
5 sets: (30 seconds rest btw sets)
8 Hang squat cleans
C.
5 sets: (30 seconds rest btw sets)
8/8 DB bent over rows (3 sec negative)
D.
1 set:
100 Banded up right rows
WEDNESDAY: Conditioning
A.
Use any machine:
3 minutes on, 1 minute off
2 Rounds of:
2 minutes on, 1 minute off
B)
4 Rounds for time:
25 Box jumps
20 Wall balls
15 Pull ups
THURSDAY:
EMOM for 20 minutes:
Odd minute: 15/10 Calories
Even minute: 2 Burpees (increase by 2 burpees each round until failure to complete the minute or complete full 20 minutes.)
FRIDAY:
A.
6 sets: (30 seconds rest btw sets)
8 Incline DB Bench press (3 sec negative)
B.
6 sets: (30 seconds rest btw sets)
8 Reverse flys (3 sec negative)
C.
15 Minute AMRAP:
20 Wall balls
10 Devil’s presses