Monday
Part A
Squat & Press
4 Tempo Back Squats 3s down + 2s pause +1s up
Sub maximal set of heavy DB Bench Press
Part B
EMOM 18
Min 1: 18 KB Swings 35#
Min 2: 18 Reverse Lunges
Min 3: Kipping Pullups for 40s - try and pick one number and stick with that number
Wednesday
Part A
5 Sets
Gate and back
KB or DB OH Carry
8 DB Fly
8 Lateral Raise
8 Front Raise
Part B
Every 3 minutes for 5 sets:
10 Thrusters 65#
10 Pushups
10 cal Bike
Thursday
Part A
40s of work, 20s of rest - 15 min
DB RDL’s
DB Rear Foot Elevated Split Squats
Pullups
Part B
AMRAP 10
7 Hang Power Cleans
14 Balls Slams
21 Double Unders
Friday
Shoulder and Hip Mobility for 15 minutes
Warmup
Partner workout
25min AMRAP - partner completes one round, then switch
5 Bench Press @ 80% of max
7 Burpees Over Bar
5 Clusters 55#