Monday
Part A
4 Sets
8-12 Stiff Leg Deadlift
3-5 Negative Pullups or Max Pullups
Part B
10-15-20-25-20-15-10 reps, for time of:
Kettlebell Swing, 53/35 lbs
Double Under (2x) or 4x Single Skips
Wednesday
4x6 Strict Press
Push the weight above what you did last week at 8 reps. This is 6 reps so you will be doing more weight.
Part B
10-9-8-7-6-5-4-3-2-1
Wall Balls (2x)
Cal Bike
Thursday
Part A
5 Sets
20 Weighted Lunges
20/Side Booty Band Donkey Kicks
10 Sumo Goblet Squats
Part B
For time:
Tabata for 16min
Cal Bike (4 min)
GHD Back Extension or Supermans (4 min)
Bench Press (4 min)
GHD Situps (4 min)
If you need to rest longer to transition from movement to the other movement every 4 minutes you can take an extra rest period to transition
Friday
Part A
4x10 Back Squat
Last week at 10’s. We will be maxing our 10’s next week!
Part B
4 rounds for time of:
Row, 250 m
15 Medicine Ball Cleans 20/14
25 Sit-ups