Monday
Strength Circuit
4-5 Sets
10-14 Reps
Seated Press
Chest Supported Row
GHD Situp
Roman Chair
For Time:
Accumulate 4000lbs of squatting
Every minute complete 10 KB Swings
Wednesday
4 Sets
3 Deadlifts (increase from last week!)
8 Weighted Barbell Glute Bridge
4 rounds
9 Deadlifts
3 Power Cleans
9 Box Jumps
1 min Plank
Thursday
Every 2 minutes for 12 minutes
4 Push Press
8 DB Bent Over Row
4-8-12-16-20-16-12-8-4
DB Thrusters
Double Unders
PVC Pipe Situp
Friday
4 sets
8 Tempo Back Squats (decrease reps, increase weight from last week)
4 Strict Pullups
10min FU
Max Cals on the bike in 10 minutes