MONDAY:
A)
3 Rounds: (not for time)
20 sec Handstand hold
20 Strict pull ups (use band if needed)
40 Double unders
2/2 Heavy turkish get ups
B)
Back squat:
5x5
90 sec btw sets
*Start your first set with last weeks 2nd set
*Increasing weight after each set
TUESDAY:
A)
5x500m row
*60 sec btw sets
B)
5 Rounds for time:
10 Burpees
5 S2OH (135/95)
rest 3 minutes then,
30/20 Cal bike
30 KB swings (55/35)
WEDNESDAY:
A)
For time:
21-18-15-12-9
Calorie row
Hang squat clean (95/65)
Bar facing burpees
THURSDAY:
A)
4 Rounds (not for time)
6 Close grip bench press @ 3110
6 Sand bag over shoulder
12 Renegade rows
B.
In teams of 2:
200 Double unders (other partner hold squat hold)
100/80 Calories
100 Box jump overs (other partner holds plank)
One completed, each partner does 75 sit ups each to finish
FRIDAY:
A)
3 Rounds: (not for time)
20 sec Handstand hold
20 Strict pull ups (use band if needed)
2/2 Heavy turkish get ups
4 Heavy-ish deadlifts
B)
Back squat:
5x2
90 sec btw sets
*Start your first set with last weeks 2nd set
*Increasing weight after each set