MONDAY:
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.
EMOM x 10
Odd: 10/15 seconds max distance (any machine)
Even: 5 heavy bench press
TUESDAY:
A.
Weighted step ups
4 x 8/8
B.
Weighted pull up:
5x4 @50%
1 set: to failure
C.
Climb the ladder in 10 Minutes:
1,2,3,4,5 and so on..
Burpee
Toes to bar
WEDNESDAY:
A.
1 Mile run (easy pace)
B.
Weighted dip:
3x2 @ 33X1 TEMPO (Bodyweight)
4x3 @ 70% of 1RM
C.
E3MOM x 4
20 sec bike sprint
THURSDAY:
A.
For times:
1000m row
50 wall balls
35 S2OH (95/65)
Rest 6 Minutes, repeat
FRIDAY:
A.
For quality:
20-15-10
Banded tricep extension
Strict press (increase weight each set)
B.
E4MOM for 4 sets
12/6 Cal bike sprint
10 TNG power cleans (135/95)
*Score each round