Monday
5 sets
5 reps at 80% of 3RM from last week Bench Press with Pause
Alternate with 8-10 Barbell Bent Over Row
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 hip extensions
50 wall-ball shots
50 burpees
50 double-unders
Wednesday
6 working sets
2 Snatches from the Blocks + 1 OH Squat - make sure to make contact at the hip and keep the bar close up your thighs!
3 rounds for time of:
50 Thrusters 35#
25 strict pull-ups
Run 800 meters
Thursday
Strength Circuit - 4-5 rounds
12-15 reps
Reverse Hyper
GHD Situp
Arnold Press
Tricep Extension
5 rounds for time of:
20 box jumps
25 kettlebell swings
Friday
Complete as many reps as possible in 12 minutes of:
1 overhead squat
10 burpee box jumps
2 overhead squats
10 burpee box jumps
3 overhead squats
10 burpee box jumps
Rest as needed
For Time
Run 400m
1,000m Echo Bike
500m Row
1,000m Echo Bike
Run 400m