Monday
Part A
Squat & Press
4 Tempo Back Squats 3+2+1
Sub maximal set of DB Press at 15lbs
Part B
EMOM - 18
Min 1: 15 Wall Balls
Min 2: 6 cal Bike
Min 3: Kipping Pullups for 40s - try and pick one number and stick with that number
Wednesday
Part A
4-5 Sets
1 Length of building and back 30lb Slam Ball jog
Trap bar walk gate and back, load as needed
5 Ball Slams with 30# Ball
Part B
Buy-in 500m Row
Immediately into
3 RFT
20 Situps
20 Walking Lunges total
20 Kettlebell Swings
Immediately into 500m Row
Thursday
Part A
40s of work, 20s of rest - 15 min
Deadlifts
Russian Step Ups
Pullups
Part B
15 Cal Bike
84 Single Unders
21 DB Push Press
11 Cal Bike
45 Single Unders
15 DB Push Press
9 Cal Bike
36 Single Unders
9 DB Push Press
Friday
Hip and Back Mobility for 15 min
Warmup
AMRAP 23
400m Run
9 Back Squats
50 Double Unders
7 Hang Power Cleans