Day 1
Strength Circuit
3 -4 Sets
10-14 Reverse Hyper
10-14 Back Extensions
10-14 Lat Pulldowns
3-5 Nordic Curls
4 rounds, 4 mins each, for max reps of: Row, 500/400 m 12 Hand Release Push-ups max reps in remaining time Hang Squat Snatches, 95/65 lbs Rest 1 min between each round.
Day 2
Deck of Cards
♠️ DB Squats
♥️ DB Shoulder to OH
♣️ DB Bent Over Row
♦️ DB Lunges
Joker - 10 Burpees
For time:
50 Double Unders
15 Assault Bike Calories
40 Double Unders
12 Assault Bike Calories
30 Double Unders
9 Assault Bike Calories
20 Double Unders
6 Assault Bike Calories
10 Double Unders
3 Assault Bike Calories
Day 3
Warm-Up
Complete as many rounds as possible in 30 mins of:
30 Deadlifts, 155/105 lbs
40 Sit-ups
50 Box Jumps, 24/20 in
Plank Hold, 1 min
Cool Down/Stretch