Monday
5x5 Back Squat
Alternate with 6-8 Seated Arnold Press
21-15-9
Cal Row
Hang Power Cleans
Wednesday
4 sets of 6 Deadlifts
Find a heavy weight for your 6 and work at that weight
Alternate with 10-12 Lateral DB Raises
20 minutes of:
45s Holds with 15s Rest in Between
Plank
Wall Sit
Deadhang
Lunge Hold L
Lunge Hold R
Friday
5x5 Strict Press
Alternate with 10/Leg Single Leg Glute Bridge
3 Rounds for Time
35 DB Deadlifts
35 PVC Pipe Situps
400m Run
Monday
5x5 Back Squat
Alternate with 6-8 Seated DB Press
3 Rounds for time
21 DB Box Step Ups
15 Pushups
9 DB Thrusters
Wednesday
4 sets of 6 Deadlifts
Find a heavy weight for your 6 and work at that weight
Alternate with 8-10 Skull Crushers
For Time:
100 Walking Lunges
75 Situps
50 Push Jerks #45
25 Wall Balls #14
Friday
5x5 Strict Press
Alternate with 8-10 Barbell Hip Thrusts
TABATA - 16 min total
DB Bench Press
Strict Pullup
Pike Pushups
Heels Elevated Goblet Squats