Day 1
5 Sets
10-15 Landmine Press
10-15 Incline Bench DB Row
FGB Style - 1 min stations x3
Day 2
Complex Wednesdays!
1x [1 Hang Power Clean + 2 Front Squats + 1 Jerk], pick load
Every 2 mins for 14 mins.
Complete as many rounds as possible in 18 mins of:
12 Deadlifts, 185/125 lbs
18 Dumbbell Sit-ups, 30/20 lbs
Wall Handstand Hold, 1 min (Scale to plank)"
Day 3
Bench Press
8 sets of 2 at 85% of your Bench Press Max Double from initial week
6 rounds, each round for time, of:
20 Kettlebell Swings, 53/35 lbs
10/7 Assault Bike Calories
Day 4
Sweaty Fridays!
5 rounds, each round for time, of:
12 Front Rack Lunges, 95/65 lbs
9 Hang Power Cleans, 95/65 lbs
Run, 200 m
Rest 2 min between rounds
18-15-12-9-6-3 reps, for time of:
Thruster, 75/55 lbs
Bar Facing Burpee