Monday

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

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

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B. DB Walking Lunges, 4 x 12 steps, rest 90 sec **55#/H

C. Bench Press: 2 rep EMOM x 9 (205# x 3, 215 x 3, 225 x 3)

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2 sets

Row 1000m @ 2:00/500m

10 Burpees

10 Box Jumps, 24”

Rest 90 sec b/w sets

Glad it was 2 sets 12:45

Tuesday

Crossover Symmetry Activation Protocol

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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

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For time:

3 rounds

Bike 25 Cals

20 Wallball, 20#

Only finished 2 rounds. Felt like trees need me

Wednesday

Warm Up: Practice Kipping motion on Bar-

A. DB Reverse Lunges, 3 x 8/leg, rest 30 sec b/w legs

B1. DB Bench Press: 4 x 12, R :45 **75#/H

B2. Barbell Curl: 4 x 10, R :30 *start @ 85 and build

C1. Overhead Barbell Tricep Extensions, 4 x 10 reps, rest 30 sec

C2. Side Bends: 4 x 12/side, R :45

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20 min Cyclical Work

4 min Bike

3 min Row

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 ( needs alot of work )

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Row 1000m @ 2:03/500m (4:00)

Rest 2 min

Row 1000m @ 2:03/500m(4:00)

Rest 5 min

24 min EMOM

1st- 10 Wallball, 30#

2nd- 8 Toes to Bar

3rd- 12 Back Extensions

4th- 35 sec Bike

If I have time to do tomorrow will post time

Friday: Bodyweight

10 rounds for time:

Run 100m

10 Burpees