Monday
Part A
5 Sets
25ft Weighted Lunges
Weighted Hip Thrust
Jack
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in
Wednesday
Part A
4 Sets
8 Strict Pullups
8 Parallette Shoot Through
8 Reverse Hyper
1min Weighted Plank
10-9-8-7-6-5-4-3-2-1
Overhead Squat
Double Unders
Calories Rowed
Thursday
Back Squat 5 x 6
72% - 75% - 78% - 81% - 84% - 84%
4 Rounds, 1 min per station
Lateral Knees to Elbows
Hang Squat Clean
Bike Cal
DB Thruster
Rest
Friday
Partner Workout -
30min AMRAP - Partner Wall-sits during row
250m Row
12 Goblet Squats
12 Double Unders
12 DB Snatch