MONDAY:
Conditioning:
4 Rounds for time:
400m run
25 S2OH (95/65) *pause
25 KB swings
TUESDAY:
Build:
20-15-10
DB floor press
Banded tricep extension
Conditioning:
4 Rounds: 2 min rest btw rounds
15/10 Calories
15 TTB
5 Dead lifts (275/185)
WEDNESDAY:
Build:
Front squat:
Build to a heavy 9 reps
Conditioning:
Every 5 minutes for 20 minutes
400m run
15 Thrusters (95/65) *Pause
THURSDAY:
Build:
Bench press:
Build to a heavy 9 reps
Conditioning:
3 Rounds for time:
30 Weighted walking lunges
20 Push ups
10 High box jumps
FRIDAY:
Conditioning:
Every 5 minutes for 20 minutes:
15/10 Calories
12 Burpees
9 Power cleans (115/75)