Day 1
4 rounds for quality of:
12 Goblet Squats
12 Push-ups
12 Pistols
12 Weighted Back Extensions
5 rounds for time of:
4 Wall Walks
8 Pull-ups
16 Reverse Lunges
Day 2
Bench Press 5x3
3 rounds, 1 min per station, for max reps of:
Bench Press, 135/95 lbs
Box Jump, 24/20 in
Row or Bike Calorie
Rest 1 min
Day 3
Snatch Balance 5x2
For time:
21 Clean & Jerks, 95/65 lbs
Plank Hold, 1 min
15 Clean & Jerks, 95/65 lbs
Plank Hold, 1 min
9 Clean & Jerks, 95/65 lbs
Plank Hold, 1 min
Day 4
Stretching
Complete as many rounds as possible in 7 mins of:
9 Unbroken Wall Balls
9 AbMat Sit-ups
Complete as many rounds as possible in 7 mins of:
5 Assault Bike Calories
5 Pull-ups