Monday
Front Squat - E2M for 14 minutes
3 @ 75%
3 @ 80%
2 @ 85%
2 @ 90%
1 @ 92%
1 @ 92%
1 @ 94%
10 min EMOM
Even: 6-8 Pullups
Odd: 6 Hang Cleans
Rest 2 min
10 min EMOM
Even: 8 Shoulder to Overhead
Odd: 12 Situps
Wednesday
EMOM for 18 min Alternating
10-12 DB Bench Press
8-10 DB Tricep Extensions
10-12 Heavy DB Shrugs
AMRAP 14 minutes
5 Deadlifts (heavy)
40 Double Unders
5 Burpees Over Bar
Thursday
Deadlift - E2Min
8 @ 68%
8 @ 70%
5 @ 75%
5 @ 80%
3 @ 82%
3 @ 82%
21-15-9
Wall Balls
Cal Bike
Abs - Coaches Choice
Friday
Strength Circuit
5 Rounds, 12-15 reps of each
Seated DB Press
Heels Elevated Goblet Squat
Banded Hamstring Curl
Pushups
4 Rounds
Minute 1: 50ft Shuttle Sprint
Minute 2: KB Swings
Minute 3: Weighted Lunges
Minute 4: Bench Dips
Minute 5: Rest