MONDAY:
A.
6 sets: (30 seconds rest btw sets)
8 Heel elevated Double KB front rack goblet squats (3 sec negative…3 seconds up!)
B.
6 sets: (30 seconds rest btw sets)
8 Strict presses (3 sec negative)
C.
6 sets: (30 seconds rest btw)
8/8 Single leg deadlifts
TUESDAY:
A.
6 Rounds:
10 Reverse flys
10 lateral raises
10 Front raises
B.
3 sets: (60 seconds rest btw sets)
20 Weighted walking lunges
C.
3 sets: (60 seconds rest btw sets)
20 Chest supported DB rows
D.
2 sets:
Max rep Barbell curls
Rest 2 minutes btw sets
WEDNESDAY: Conditioning
A.
Use any machine
4 Minutes on, 2 min slow
B)
3 Rounds for time:
15 Thrusters (95/65) *1 sec pause
15 Chin ups
15 Burpees
THURSDAY:
10-9-8-7-6-5-4-3-2-1
Power clean (135/95)
Box jump overs
Rest 1 minute then finish with,
2 Rounds of:
20/15 Calories
20 Wall balls
FRIDAY:
A.
Build to a 3RM bench press
B.
6 sets: (30 seconds rest btw sets)
8 Reverse flys (3 sec negative)
C.
Climb the ladder in 15 Minutes:
15/10 Calories
2 Toes to bar
*Increase by 2 TTB each round, remember this is not an EMOM this is an AMRAP.