Monday
A. Deadlift to knee cap- tech work
B. Off-set Single Leg RDL @ 3010, 3 x 8-10/leg, rest 60 sec
C. Suitcase Deadlift, 3 x 10/side, rest 60 sec
35lbs
D. Single Arm Farmer’s Carry, build to 150’ max each hand
+
For time:
50 Cals Bike
25 burpees
5:23

Tuesday
A1. Incline Bench Press @ 20X1, 4 x 6-8, rest 60 sec
A2. Legless Rope Climb, 4 x 1, rest 90 sec
B1. Ring Dips @ 30X1, 3 x 6-8, rest 60 sec
6
B2. Strict Pull Ups @ 20X1, 3 x 6-8, rest 60 sec
8
+
Did class Metcon (10:23)
3 rounds for time
350m Row
15 Russian kettlebell swings 63lbs
15 V-Up
90 sec rest between sets


Thursday
A. Sled Drag- 5 x 60 sec, rest 90 sec **add weight to last week if possible
135lbs
B. Front Rack Step Ups, 4 x 10/leg, rest 60 sec b/w legs
35lbs
+
20 min @ consistent effort
Run 400m
2 Turkish Get Ups/arm, 35#
20 steps Walking Lunges
30 sec FLR on Rings
15 Back Extensions
2+22

Friday
5 rounds for time: (24:00)
100 Jump Ropes
25 Push Ups
35 Squats