Monday
5 sets
8 Deadlifts (go up from last week)
8 Heels Elevated Goblet Squat
5 Rounds
Min 1: 8 Cal Bike
Min 2: 8 Pushups + 8 V-Ups
Min 3: Max Distance Farmer Carry #35’s
Min 4: Rest
Wednesday
24-18-12 not for time
Strict Press
Strict Pullup
5 Rounds for time
12 Wall Balls
22 Lunges
12 Deadlifts (weight should be 60% of your max)
22 Double Unders
Thursday
Strength Circuit in the Pit
3 Sets
Back Attack
then
4 sets
6 Heavy DB Bench Press
AMRAP 11 min
100ft Slam Ball Carry with 30# Ball
11 Ball Slams
1 min Plank
Friday
Rowing Intervals - every 4 minutes for 12 minutes
500m Row
4 Sets within a 4 minute window
400m Run
30 Double Unders
15 Push Press 55#
Remaining time complete as many front squats as possible
Rest 2 minutes