MONDAY:
A)
10 Minutes on any machine EZ pace
B)
4 Rounds: not for time
12 Dips
12 push ups
24 Heavy DB walking lunges
TUESDAY:
A)
EMOM x 30 minutes
Min 1: 10/8 Calories
Min 2: 10 Burpee over bar
Min 3: 5 Thrusters (135/95)
WEDNESDAY:
A)
“Gobstopper""
EMOM x 8 min
10 Unbroken strict pull ups (use band)
Right into,
EMOM x 8 min
15/10 push ups
Right into,
EMOM x 8 min
10 BB Up right rows
Right into,
EMOM x 8 min
10 Arnold presses
Right into,
EMOM x 8 min
5 Unbroken Clean & jerks
THURSDAY:
A)
Bench press:
Establish a 3RM
B)
4 Rounds for time:
10 Toes to bar
10 Burpees
FRIDAY:
A)
Establish 1RM back squat
B)
2 Rounds:
50 Wall balls
50 Box jumps