Monday
Part A
4 Sets
Stiff Leg Deadlift
3-5 Negative Pullups or Max Pullups
Part B
AMRAP 16
2-4-6-8-10…..
Front Squats @ 65#
Double Unders x2
Cal Row
Wednesday
4x8 Strict Press
Work up to a heavy weight and then complete your sets at that weight
Part B
21-15-9
Jumping Pullups
Deadlifts
4 min Rest
21-15-9
Burpee Over Bar
Deadlifts
Thursday
Part A
5 Sets
25ft Dumbbell Death March
12 Weighted Roman Chair
Part B
For time:
150 Mountain Climbers
20 Push-ups
75 Double Unders
100 Mountain Climbers 1
10 Push-ups
50 Double Unders
50 Mountain Climbers
5 Push-ups
25 Double Unders
Friday
Part A
4x10 Back Squat
Part B
Jack
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in