W2

Monday

A. Deadlift to knee cap- up to 165 for 3-4 reps, reset on ground every rep

165lbs

B. Off-set Single Leg RDL @ 3010, 4 x 8-10/leg, rest 60 
sec

35lbs

C. Suitcase Deadlift, 3 x 10/side, rest 60 sec

35lbs

D. Front Rack Yoke Carry, 4 x 50’, rest 2 min (4 x 45’s on top)

+

For time:

25 Cals Bike

25 burpees

25 Cals Bike

6:30

Tuesday

A1. Incline Bench Press @ 20X1, 4 x 4-6, rest 60 sec

200lbs

A2. Legless Rope Climb, 4 x 1, rest 90 sec

B1. Ring Dips @ 30X1, 3 x 6-8, rest 60 sec

7

B2. Strict Pull Ups @ 20X1, 3 x 6-8, rest 60 sec
8

+

Class metcon
9:30

Thursday

A. Sled Drag- 5 x 60 sec, rest 90 sec **add weight to last week if possible

2x55, 1x25.

B. Front Rack Step Ups, 4 x 12/leg, rest 60 sec b/w legs

35lbs for 3 rounds dropped to 26 last round

+

20 min @ consistent effort

Run 400m

2 Turkish Get Ups/arm, 35#

20 steps Walking Lunges

50’ Bear Crawl

18 Back Extensions

2 round (my cardiovascular system dose not the run)

Friday

10 rounds

25 Jump rope

10 Burpees

15:30