Day 1
Strength Circuit
4-5 Rounds
4 Bench Press
8 Seated Press
12 Ring Rows
1 min Plank
Complete as many rounds as possible in 16 mins of:
9 Power Snatches, 65/45 lbs
9 Burpees
9 Pull-ups
Day 2
Prowler Sprints
For time:
Run, 800 m
30 Hang Cleans 85/55
Run, 400 m
20 Hang Cleans
Run, 200 m
10 Hang Cleans
Day 3
Alternating
5 Sets
5 Front Squats
1 set of Back Attack
Tabata Thursday - 16min
Wall Balls
Pushups
V-Ups
Mountain Climbers