Day 1
Tempo Back Squat 6x4
8 Seated Single Arm KB Press
3 rounds, 4 mins each, for max reps of:
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
max reps in remaining time Hand Release Push-ups
Day 2
Strength Circuit
Lat Pulldowns
Back Extension
Kick the Moons
Nordic Curls
As many reps as possible in 15 mins of:
2 Chest-to-bar Pull-ups
2 Assault Bike Calories
2 Pistols
4 Chest-to-bar Pull-ups
4 Assault Bike Calories
4 Pistols
6 Chest-to-bar Pull-ups
6 Assault Bike Calories ...
6 Pistols
Continue adding 2 reps each round to each movement until time expires.
Day 3
Skill Work
Every 1 min for 15 mins, alternating between:
7 Devil Press, 35/20 lbs
7 Front Squats, 135/95 lbs
Plank Hold, 30 secs