MONDAY:
A.
12 Minute AMRAP:
25/20 Calories
25 Wall balls
25 Burpees
25 Box jumps
B.
Back squat:
3x5 (heavy as possible)
TUESDAY:
A.
10 Rounds:
200m run
4 Strict pull ups
6 Alt Devil’s press
WEDNESDAY:
A.
“516 Drop set”
3 sets:
Single arm B.O.R
15/15/15
(Heavies to lightest)
*45 reps each arm, 90 reps = 1 set
B.
E4MOM x 16
120ft sled sprint (there and back, twice)
THURSDAY:
A.
3 Rounds for time:
1000m run
10 Squat snatches (135/95)
FRIDAY:
A.
3 Rounds for time:
20 Pull ups
20 Hang power cleans (95/65)
20 Back squats