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 14 steps, rest 90 sec **55#/H

C. Incline Bench Press: 3/min x 9 min @ 175#, keep fast

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2 sets

Row 500m @ 2:02/500m

5 Burpee Box Jumps, 24”

Row 500m @ 2:02/500m

10 Wallball, 20#

Rest 90 sec b/w sets

13:35

Tuesday (Did not make it to gym )

Crossover Symmetry Activation Protocol

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A1. Behind the Neck Strict Press: 4 x 5, rest 30 sec **narrower grip, just outside shoulders

A2. Diamond Push Ups, 4 x AMRAP in 20 sec, 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 @ 25mph

25 Air Squats

Wednesday

Warm Up: Practice Kipping motion on Bar-

A. DB Reverse Lunges, 3 x 7/leg, rest 30 sec b/w legs

B1. Single Arm DB Bench Press: 4 x 10/arm, R :45
(75lbs )

B2. DB Hammer Curl: 4 x 12, R :30 (30lbs )

C1. Overhead Barbell Tricep Extensions, 4 x 12 reps, rest 30 sec (55 lbs)

C2. Single Arm Farmer’s Carry: 4 x 45 sec/side, R :45
(88lbs )

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15 min Cyclical Work

500m Row moderate pace

100 Single Unders

200m Run or 60 sec bike if raining (rain came later in day smh)

15 sec L-Sit Hang from Bar

Thursday

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

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Row 2000m @ 2:05/500m (8:35 did after EMOM didn't think anyone was coming to 630 class)

Rest 5 min

24 min EMOM

1st- 10 Wallball, 30#

2nd- 10 V-Ups

3rd- 15 Back Extensions

4th- 35 sec Bike

Friday: Bodyweight

10 rounds for time:

Run 100m

10 Burpees

14:28 ( done in park so my 100 meters might being off a little )