Day 1
Part A
4 Sets
30s on, 15s off
GHD Situps
Weighted GHD Back Extensions
Lat Pulldowns
DB RDL L
DB RDL R
Part B
EMOM for 15 minutes
Min 1: 12 DB Walking Lunges
Min 2: 12 Ball Slams
Min 3: 12 Heavy KB Swings
Day 2
Part A
1 Clean Pull to Hip + 1 Clean Extension + 1 Clean
Part B
5 Rounds
50 Double Unders
10 Clean and Jerks
10 Burpees
Rest 1 min between rounds
Day 3
Part A
4 sets of 3 Tempo Bench Press at 80%
3 seconds down, 2 seconds up
Part B
5 Rounds
1 min: Max Distance Row
1 min: Max Box Jumps
1 min: Max KB Swings
1 min: Rest