Monday

A. Deadlift to knee cap- up to 185 for 4-5 reps, reset on ground every rep **make sure you lower it slower than than it took to pick it up.

B. Zombie Squat @ 3030, 4 x 10 reps, rest 90-120 sec b/w sets

C. Off-set Single Leg RDL @ 3010, 4 x 6-8/leg, rest 60 sec

D. Front Rack Yoke Carry, 4 x 50’, rest 2 min (4 x 55’s on top)

+

For time:

21-15-9

Cals on Bike

Wallball, 20#

KB Deadlifts, 53#

9:23

Tuesday

A1. Incline Bench Press @ 20X1, 3, 2, 1, 3, 2, 1, rest 60 sec

A2. Legless Rope Climb, 6 x 1, rest 90 sec

B1. Ring Dips @ 30X1, 4 x 4-5, rest 60 sec **add weight
Weighted vested 4 reps

B2. Strict Pull Ups @ 20X1, 4 x 4-6, rest 60 sec **add
weight
We

+

2 rounds for time:

Row 500m

21 Burpees

Run 400m

18:45

Thursday

A. Sled Drag- 5 x 45 sec, rest 90 sec **add weight to last week if possible 2×45, 1×25,1×15

B. Front Rack Step Ups, 4 x 8/leg, rest 60 sec b/w legs

+

20 min @ consistent effort

Run 400m

20 Goblet Walking Lunges, 35# KB

10 Ring Push Ups

1 TGU/arm, 35#

30 High Knee Jump Rope

50’ Bear Crawl

2+1

Friday

10 rounds for time:

25 Jump Rope

15 Air Squats

10 Push Ups

16:55