Monday
Upper Body DB Circuit
4 rounds
10-14 reps of each
Lateral Raises
Seated Press
Shrugs (go heavy on these)
Bench Press
28 Bicycles (ab crunch with tucked knee)
AMRAP 20
Heavy single DB Carry from bay door to SoCal sign and back. Switch hands at SoCal sign (focus on core stability and level shoulders, no leaning)
6 Devil’s Press
30 Reverse Lunges total
30 Double Unders
Wednesday
Part A
4x6 Deadlifts
*Use 10-20# more than what you used last week for the 4x6
Alternate with
30s Copenhagen plank
Part B
4 Rounds, 1 min per station
Knees to Elbows
Hang Squat Clean
Bike Cal
Push Jerk
Rest
*Try and find an accurate number you can keep up with each round (don’t do a ton the first minute and then waay less the last minute). Plan to work for ~45s.