Day 1
Bench Press 5x3
5 rounds, each round for time, of:
Dumbbell Farmers Carry, 35/20 lbs 100 m
Run 100 m
10 Devil Press, 35/20 lbs
Rest 2 mins between each round.
Day 2
4 rounds for quality of:
14 (7 each) Rear Foot Elevated Split Squats
7 Pike Push-ups
14 (7 each) Single Arm Dumbbell Overhead Squats
7 GHD Sit-ups
Each for time: Row:
3x 1000 m
Rest 3 mins between efforts.
*Can alternate with partner if necessary for equipment
Day 3
Stretching
In 13 mins do:
100 Double Unders
then in the remaining time, AMRAP of:
10 Push Press, 95/65 lbs
10 Box Jumps, 24/20 in
Day 4
Hang Squat Snatch 5x2
Complete as many rounds as possible in 7 mins of:
14 Kettlebell Swings
14 Ball Slams
Complete as many rounds as possible in 7 mins of:
15 Dumbbell Thrusters
15 Double Unders