Monday
Part A
E2MOM Alternating 2 minutes - 20 minutes
1: 60s Weighted Wall Sit
2: 10 Lat Pulldowns + 10 Strict Pushups
15min AMRAP
10 Barbell Strict Press
20 Russian KB Swings
300m Row
Wednesday
5 Sets
8 Heavy DB Bench Press
4 Pullups
Rest 60s-90s between each set
EMOM x 15
Min 1: 11 Cal Bike
Min 2: 10 DB Weighted Step Ups
Min 3: 9 Pushups
Thursday
Alternating
4 sets
4 Deadlifts
8 Heels Elevated Goblet Squat
AMRAP 4
8 DB Deadlifts
8 Situps
2 min rest
AMRAP 4
8 KB Swings
8 Lunges
Friday
For Time
Row 1500m
Rest as needed before next workout
For Time
2 Rounds
400m Run
40 Thrusters #35
40 Barbell Lunges
Rest 4 minutes after the first round