Monday
Part A
Max Back Squat
5 - 3 - 3 - 1 - 1 - 1….
Get after it!
Part B
4 rounds, 1 min per station, for max reps of:
Sit-up
Reverse Lunge
Double Under
Rest 1 min
Wednesday
Part A
4x6 Deadlifts
*Use 10-20# more than what you used last week for the 4x6
Alternate with
40s weighted plank (25# or more)
Part B
5 Rounds
20ft DB Death March
15 DB Thrusters 20#
10 Pushups
5x/side KB Pull Through (10 total)
Friday
Part A
5 - 5 - 3 - 3 - 1 Strict Press
Max set of Strict Press today!
Part B
7 min AMRAP
5 Hang Power Cleans
8 Walking Lunges with DB Overhead (total, switch arm up each round)
11 Bench Dips
Part C
5-10 max sprints from Dumpster to the Gate walking back each time for rest
# of sets determined by how much time is left