Day 1
Accumulate Monday
Accumulate 10 minutes of a plank
Every time you break complete one of the following
50 Double Unders
10 Cal Bike
Alternate between these two each time you break (ex. plank 1 minute, 50 DU, 1 min plank, 10 Cal Bike, 1 min plank, 50 DU...)
Day 2
6 sets Alternating
2 Back Squats
Sub-maximal set of pushups
21-15-9
Push Press
Air Squats
Rest 2 minutes
21-15-9
Sit-ups
Push Press
Rest 2 minutes
21-15-9
Air Squats
Situps
Day 3
Not for time, complete:
35 Strict Pullups
100 Weighted Lunges
40 GHD Back Extensions
5 Rounds for time
15 Pushups
5 Shuttle Sprints
15 Thrusters
5 Shuttle Sprints
*Shuttle sprint is 25ft out and 25ft backBarbell
Day 4
Tabata - 16 minutes
Complete with an empty bar or small weights on each, going for max reps each 20s
Barbell Bent Over Row
Barbell Ab Roll Outs
Back Squat
Strict Press
For Time
21-15-9
Cal Bike
Hollow Rocks
Broad Jumps