Day 1
5 Sets
10-15 Landmine Press
10-15 Incline Bench DB Row
10-30-50-30-10 reps, for time of:
Dumbbell Snatch, 30/20 lbs
Double Under
Day 2
Complex Wednesdays!
1x [ 1 Power Snatch + 1 Hang Squat Snatch + 2 Overhead Squats ], pick load
Every 3 mins for 18 mins.
Each for time:
Row: 3x 1 km
Rest 3 mins between efforts.
Day 3
Bench Press
8 sets of 2 at 80% of your Bench Press Max Double from last week
Tabata 16
Walking Lunges
Skull Crushers
Bicep Curls
Hamstring CurlsAlternating
Day 4
5 Sets
8 Back Squat
8 Pushups
Complete as many rounds as possible in 15 mins of:
3 Wall Walks
6 Assault Bike Calories
9 Dumbbell Snatches, 35/20 lbs