This week’s warm-up
3 Rounds
14 Lunges
14 Wall Balls
7 Pushups
7 Good mornings
Max Strict Pull-ups (unassisted) OR 3 negative pull-ups
Max Deadhang
Monday
Part A
4 Sets
6 Stiff Leg Deadlift
3-5 Negative Pullups
Part B
4 rounds for time of:
100m Kettlebell Farmers Carry, 53/35 lbs
14 Power Clean & Jerks, 115/75 lbs
7 Burpees
Wednesday
4x8 Strict Press
Work up to a heavy weight and then complete your sets at that weight
45s on, 15s off for 24 minutes
DB Thrusters
Double Unders
DB Lunges
Cal Row or Bike
Thursday
Part A
5-6 Sets
25ft Dumbbell Death March
10 GHD Situps
Part B
5 rounds for time of:
3 Wall Walks
21 Russian Kettlebell Swings, 53/35 lbs
18 Goblet Squats, 53/35 lbs
Friday
4x10 Back Squat
Complete as many rounds as possible in 18 mins of:
6 Burpee Box Jumps, 24/20
9 Ring Rows
Run, 400 m