Monday
Every 2:00 for 6 rounds
6 Box Back Squats@70-80%. Brief 1-2 second pause at the box/bench
AMRP 15
10 Barbell Thrusters, 75/55
10 Toes to Bar
10 Box Jumps, 24/20
Tuesday
E2MOM x 5
6 Bench Press@70-80%
10 DB Biceps Curls
5 rounds
3 min work/1:30 Rest
18/15 Calorie Row
15 Hand Release Push-Ups
Max Weighted Strict Pull-Ups
Wednesday
20 Total Rounds With a PARTNER
You-Go-I-Go
12/9 Calorie FAST Assault Bike
8 Barbell Alt. Front Rack Lunges, 135/95
5 Barbell Deadlifts@70-80%.
Thursday
200m/250m row @ mile/2K pace
Rest 30 seconds
400m/500m row @ mile/2K pace
Rest 45 seconds
600m/750m row @ mile/2K pace
Rest 1 min
800m/1000m row @ mile/2K pace
** Rest 5 mins *
10X150m run/200m row @ faster than mile/2k pace
Rest 30 seconds between each interval
Friday
E2MOM x 5
10 Strict Press, athelte’s choice
Max Table Rows until 10 secs remain in interval
12 Min Clock
14 Single DB Box Step Ups, 50s/35s, 24/20
Max DB Push Press, 50s/35s
Saturday
10 Rounds (28 min cap)
8 DB Burpee Power Cleans, 50’s/35’s
30 Double-Unders
200m Run (250/200m Row or 15/12 Cal Bike)
Sunday
Go outdoors and use your fitness.
