MONDAY:
A.
7 Minute AMRAP:
7 Strict chin ups
7 KB swing
Rest 4 minutes then,
7 Minute AMRAP:
7 Strict presses
14 Jumping lunges
TUESDAY:
A.
3 Sets: 90 sec btw sets
10 Controlled DB bench press
10 DB Pullovers
B.
E3MOM x 5
200m sprint
WEDNESDAY:
A.
“516 Drop set”
3 sets:
Single arm B.O.R
15/15/15
(Heaviest to lightest)
*45 reps each arm, 90 reps = 1 set
B.
6 Rounds:
15 sec ALL OUT bike sprint
rest 1 minutes
15 secs of DB jump squats
rest 1 minutes
THURSDAY:
A.
50 Back rack reverse lunges (95/65)
right into,
2 Rounds:
1000m run
10 Clean and jerks (145/95)
Finish with,
50 Back rack reverse lunges (95/65)
FRIDAY:
A.
Establish a 1RM weighted dip
*if you use a band, use the thinnest band possible for as many reps in a row as you can
B.
Establish a max weighted 30ft Sled push