Monday
4 sets
8 Deadlifts
8 Weighted Lunges/Side
5 Rounds
Min 1: Wall Balls
Min 2: Bike
Min 3: Plank
Rest
Wednesday
Strength Circuit
5 Rounds
12-14 Reps
Chest Supported Row
GHD Situps
Lat Pulldown
Bent Over DB Row
4 Rounds
500m Row
15 Front Squats #75
Thursday
21-15-9
Unbroken Back Squats at 60%
10 min time cap
Then
3 sets
25 GHD Situps
25 Roman Chair Back Extensions
Friday
Rowing Intervals - Start every 3 minutes
500m
400m
300m
200m
100m
12 min AMRAP
8 Pullups
16 Russian KB Swings
8 50’ Shuttle Run