Monday

Warm Up: Stretch Hips and Front Rack Position for 5 min

10 min Aerobic Warm Up (Run,Bike,Row, Jump Rope)

+

B. DB Walking Lunges, 4 x 16 steps, rest 90 sec

30lbs

C. Bench Press: 3 rep EMOM x 9 (205#-225#)- keep bar moving fast, if speed slows down, lighten the weight

225x5, 205×4

+

Did not have time to do
3 sets

Row 1000m @ 2:00/500m

10 Burpees

10 Box Jumps, 24”

Rest 90 sec b/w sets

Tuesday

Did not make it to gym

Crossover Symmetry Activation Protocol

+

A1. Behind the Neck Strict Press: 4 x 5, rest 30 sec

A2. Goblet Squats @ 30X3, 4 x 8-10, rest 90 sec

B1. Archer Ring Row: 4 x 12 reps alternating, R :45

B2. GH Torture Twist: 4 x 10/side, R :45

B3. GH Raises: 4 x 6-8, R 1:30

+

For time:

3 rounds

Bike 25 Cals

20 Wallball, 20#

Wednesday

Warm Up: Practice Kipping motion on Bar-

A. DB Reverse Lunges, 3 x 10/leg, rest 30 sec b/w legs

30lbs

B1. DB Bench Press: 4 x 10, R :45

75lbs

B2. Barbell Curl: 4 x 12, R :30

85lbs

C1. Overhead Barbell Tricep Extensions, 4 x 12 reps, rest 30 sec

45lbs

C2. Side Bends: 4 x 10/side, R :45

79lbs

+

20 min Cyclical Work

2 min Row

3 min Bike

2 min Jump Rope

1 min FLR on Rings

Thursday

Warm Up: Pistol Practice (stand on box and heel to ground) 3 x 6/leg

+

Row 1000m @ 85% (4:25)

Rest 2 min

Row 1000m @ 85% (4:10)

Rest 5 min

24 min EMOM

1st- 10 DB Thrusters, 30#/H

2nd- 8 Toes to Bar

3rd- 10 Back Extensions

4th- 35 sec Bike

Friday: Bodyweight

5 sets

20 Pull Ups

30 Push Ups

40 sit Ups

50 Squats

1. Rest 3 min b/w sets