Day 1
Tempo Front Squat 6x3
Tabata
"Tabata" - Assault Bike Calories and Double Unders : 8 x 20 secs / 10 secs
Tabata Assault Bike Calorie
Tabata Double Under
Rest 5 mins
Tabata Assault Bike Calorie
Tabata Double Under
Day 2
EMOM 12
3 Power Cleans
Loredo
6 rounds for time of:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run, 400 m
Day 3
5 Rounds for Quality
10 Deadlifts
5 Pull-up Negatives
For time:
21-15-9 reps of:
Shoulder Press, 95/65 lbs
Broad Jump
-- then --
Run, 800 m
Day 4
3 rounds for quality of:
12 Barbell Good Mornings
12 Lat Pull Downs
12 GHD Back Extensions
12 Single Arm Dumbbell Rows
Diane
21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Handstand Push-up