Monday
Part A
Work up to a heavy complex then complete sets there
Every 2 minutes for 14 minutes
1 Clean Deadlift + 2 Squat Clean + 1 Jerk
Part B
10-9-8-7-6-5-4-3-2-1
Overhead Squat
Double Unders
Calories Rowed
Wednesdsay
Part A
5 Sets
8-10 Heavy DB Bench Press
5 Pullups
Rest 1 min - 90s between each set
Part B
EMOM 18 - aim for ~30s of work each minute
MIn 1: 8 Back Squats with ~ 60% (last 4 reps of each set should be challenging)
Min 2: 30s Plank
Min 3: 8/arm Bent over DB Row
Thursday
Part A
E2MOM Alternating 2 minutes - 20 minutes
1: 60s Weighted Wall Sit
2: 5 DB Flys + 5 Lateral Raises + 5 Front Raises + 5 Arnold Press
Part B
2 Sets
1500m Row
Rest 3 minutes after each set
Friday
Part A
5 Sets
40ft DB Death March
8 Narrow Stance Heels Elevated Goblet Squat with heavy KB or DB
Part B
Complete 2 minutes of work every 3 minutes for 7 sets
8 Cal Bike
In remaining time complete max set of situps