Monday:
Conditioning:
20 Minute AMRAP:
14/10 Calories
7 Thrusters (95/65) *Pause
7 Chin ups
Tuesday:
Build:
20-15-10
DB lateral riase
DB up right rows
Conditioning:
4 Rounds: (2 min rest btw rounds)
15/10 Calories
10 Squat cleans (115/80)
Wednesday:
Build:
Front squat:
Build to a heavy 7 reps
Conditioning:
For times:
600/400m run
rest 2 min
20 Clean and jerks (135/95)
rest 2 min
50/40 Calories
rest 3 min
600/400m run
Thursday:
Build:
Bench press:
Build to a heavy 7 reps
Conditioning:
TABATA:
Jumping lunges
Strict presses (75/55) *Pause
Calories (Any machine)
Friday:
Conditioning:
2 Rounds of: (2 min rest btw rounds)
In 2 minutes complete:
30/22 Calories
max pull ups in remaining time
right into,
2 Rounds of: (2 min rest btw rounds)
In 2 minutes complete:
30/22 Calories (different machine)
max burpees in remaining time