Day 1
Accumulate 10 minutes in a wall sit.
Every time you break complete 1 round of the following:
3 burpees over bar
6 sit-ups
9 thrusters (heavyish, don’t go super light)
Day 2
6 sets Alternating
2 Back Squats
sub-maximal set of pushups
Every 2 minutes for 8 sets
1 Clean (full squat)
1 Shoulder to Overhead
1 Front Squat
1 Shoulder to Overhead
Day 3
3km Row
-then-
20 Strict Pullups
3 Rounds for time
100 Double Unders
30 V-Ups
10 Knees to Elbows
Day 4
Extra long warm-up with stretching
4 Rounds
1200m Bike
12 Back Squats at 55% of 1RM
12 Box Jumps
12 Ring Dips