MONDAY:
A.
6 sets: (30 seconds rest btw sets)
8 Back squats (3 sec negative…3 seconds up!)
B.
6 sets: (30 seconds rest btw)
8/8 Single leg deadlifts
C.
EMOM for 10 minutes:
10 Heavy S2OH
TUESDAY:
A.
6 Rounds:
10 Reverse flys
10 lateral raises
10 Front raises
B.
3 sets: (60 seconds rest btw sets)
20 Weighted reverse lunges
C.
3 sets: (60 seconds rest btw sets)
20 Chest supported DB rows
D.
10-9-8-7-6-5-4-3-2-1
Curl
Up right row
WEDNESDAY: Conditioning
A.
E3MOM X 4
20 seconds MAX CALORIE BIKE
B.
Build to a 1RM strict press
C.
E3MOM X 3
20 seconds MAX CALORIE BIKE
THURSDAY:
10-9-8-7-6-5-4-3-2-1
Power clean (135/95)
50-40-30-20-10
Double unders
Rest 2 minute then,
2-4-6-8-10-12
Burpee
Toes to bar
FRIDAY:
A.
Build to a 3RM bench press
Then 1 set of max reps at 80%
B.
50 Pull ups
40 Burpees
30 Box jump overs
20 Wall balls
10 Power cleans (185/135)