MONDAY:
A)
3 Rounds: (not for time)
10 Handstand push ups Or Dips
16 Unbroken strict pull ups (use band if needed)
2/2 Heavy turkish get ups
5 High box jumps
B)
Back squat:
5x5
90 sec btw sets
*Start your first set with last weeks 2nd set
*Increasing weight after each set
TUESDAY:
A)
4x500m row
*60 sec btw sets
B)
For time:
30 Burpees
30 S2OH (135/95) *pause
20 Burpees
20 S2OH
60 Calorie row
*This workout has two separate scores.
1st score is total time
2nd score is your 60 calorie time
WEDNESDAY:
A)
4x500m row
*60 sec btw sets
B)
For time:
21-18-15-12-9-6-3
Hang squat clean (95/65)
Bar facing burpees
THURSDAY:
A)
5 Rounds (not for time)
6 Close grip bench press @ 3110
6 Sand bag over shoulder
12 Renegade rows
B)
5 Rounds:
10/5 Cal bike sprint
60ft Sled push
2-3 minute rest btw
FRIDAY:
A)
For time:
50 Pull ups
35 Wall balls
20 Deadlifts (225/155)
B)
Back squat:
5x2
90 sec btw sets
*Start your first set with last weeks 2nd set
*Increasing weight after each set