MONDAY:
A)
12 Minute AMRAP:
15 KB swings
15 Push presses (95/65) *Pause
15 Box jumps
B)
Back Squat:
5x7 @ 60% of 1RM
**90 seconds rest btw sets
TUESDAY:
A)
3 Rounds:
20 Barbell curls
20 Supinated bent over rows
20 Lateral raises
*Rest 2 minutes
B)
E4MOM for 4 sets
12/6 Cal bike sprint
8 TNG power cleans (155/105)
*Score each round
WEDNESDAY:
A)
4 Rounds for time:
400m run
15 Overhead squats (95/65)
25 Pull ups
THURSDAY:
A)
10 Minute AMRAP:
65 Wall ball buy in
*in the remaining time max rounds of,
20 Double unders
10 Burpees
5 Deadlifts (185/135)
B)
Establish a 1RM Front squat @ 33X0 TEMPO
FRIDAY:
A)
Push press:
3-3-3-3-3
*One set every 2 minutes
B)
"Nadia"
For time:
1 Mile run
50 Burpee box jump overs