Monday: Chest & Back + Conditioning/Core
Warm Up: 25 reps of each movement w/ red band (chest band pull aparts, oh band pull aparts, behind back squeezes)
A1. Bench Press: 8 x 6 , R :20 (185-200# for all sets) 200lbs
A2. One Arm DB Pulls: 8 x 6, R 1:00 (55# db) 55lbs
B1. Ring Push Ups: 4 x 6-8 unbroken *hold 2 seconds at top each rep, R :20
B2. Chin Ups: 4 x 6-10 unbroken, R 1:00
C1. Barbell Curls: 5 x 6, R :20 (try 95# again this week) 95lbs
C2. Banded Tricep Pulldowns: 5 x 20, R :40 (green band)
+
Tabata Sledge Hammer Swings
:20 work/:10 rest x8 (total of 4 min)
**Switch hands each set
Not fun
Tuesday: Legs
Warm Up: Dynamic and 5-10 min of what you want for soft tissue work
A1. Back Squat: 5 x 2,4,6,8,10 (315#, 305#, 265#, 215#, 185#), R :45  
It went up on a Tuesday

A2. Kneeling Jump to Feet: 5 x 3, R :45 **If can go to a plate do so (even if its just a 10# plate)  
25lbs plate
A3. GHD Sit Ups: 5 x 6-8, R :45
A4. Hamstring Curls w/ Blue Swiss Ball: 5 x 8, R :45
A5. Bike 1 min @ easy effort, R :45

Wednesday: Back & Shoulders + Conditioning/Core
A1. 3 Grip Pull Ups: 6 x 5/each, R :20
A2. Half Kneeling Single Arm Press: 6 x 5/side @30X3, R :40
B1. Back Extensions: 5 x 12-15 @30X1, R :20 (45# plate across chest)
B2. 3 Grip Barbell Shrugs: 5 x 3/each (205# for all sets), R :40
+
4 Rounds For Time:
Run 200m
12 Med Ball Sit Up Tosses to Wall, 10#
8 Burpees
 
Did Thursday workout

Thursday: Legs
24 min EMOM
1st - 5 Toes to Bar + Row with remaining time
2nd - 8 KB Swings, 53# + Jump Rope with remaining time
3rd - 6 Double KB Thrusters, 35#/hand + Walk with remaining time
+
RAN (rest as needed)
+
200m Sled Push w/90#
+
10 min easy cool down (static stretches: sit on floor and grab feet w/ legs straight, wide legs and reach between, etc...)

Get black Sled fixed Get black Sled fixed