MONDAY:
A)
10 Minute AMRAP:
20 DB snatches
20 Pull ups
20 Box jumps
B)
Back Squat:
5x7 @ 55% of 1RM
**90 seconds rest btw sets
TUESDAY:
A)
3 Rounds:
20 Barbell curls
20 Supinated bent over rows
20 Strict presses
*Rest 2 minutes
B)
E4MOM for 4 sets
12/6 Cal bike sprint
10 TNG power cleans (135/95)
*Score each round
WEDNESDAY:
A)
4 Rounds for time:
400m run
20 Burpees to target
THURSDAY:
A)
4 Rounds for time:
20 Wall balls
40 Double unders
20 Push ups
40 Double unders
B)
Establish a heavy 3RM Front squat
*does not need to be an all out max
FRIDAY:
A)
Push press:
10-10-10-10
*One set every 2 minutes
B)
"Wendy Peffercorn"
3 Rounds for time:
20 Jumping lunges
20 Walking lunges
20 Toes to bar
20 Pull ups