Monday
4-5 Sets
10-14 Reps each
Roman Chair
Curl & Press
Strict Pullup
Lat Pulldown
For Time
Accumulate 8000lbs of deadlifting
Every minute complete 8 DB Push Press
Wednesday
4 Sets
3 Deadlifts (increase from last week!)
8 Weighted Barbell Glute Bridge
For Time
21-15-9-15-21
Goblet Squats
Calories Rowed
Toes to Bar or V-Ups
Thursday
Every 2 minutes for 12 minutes
4 Push Press
8 DB Bent Over Row
For Time
50-40-30-20-10
Jumping Lunges
Situps
Friday
4 sets
6 Tempo Back Squats (decrease reps, increase weight from last week)
4 Strict Pullups
4 Rounds For Time
400m Run/500m Row
22 Alternating Single Arm DB Clean and Press
11 Box Jumps