MONDAY:
A.
3 sets:
20 Chest supported DB rows
rest :90-2:00 btw
B.
20-15-10
Cable tri ext.
Push up
C.
2 sets:
DB curls
10/10/10
Heaviest, lighter lightest
TUESDAY:
A.
2 sets:
1-2-3-4-5
Single arm strict press
*Complete 1 Windmill btw each new number
B.
Deadlift
4x4
*Pronated grip (no hook grip)
C.
4 sets:
20 second L-sit
20 Zombie sit ups
20 Heavy med ball twists
WEDNESDAY:
A.
24 Minute EMOM
1. 10/6 Calorie bike sprint
2. 100ft farmer carry (70+/100+)
3. 140ft Sled print
4. Rest
THURSDAY:
A.
20 Minutes max calories: Any machine
*Every 2 minutes, stop and complete 4 double DB Holy presses
FRIDAY:
A.
5 Rounds for time:
10 Pull ups
20 Sit ups
B.
For time:
50 box jump overs
35 Burpees
20 Burpee box jump overs
(With vest if you have one)