Monday
A. Deadlift to knee cap- up to 185 for 5-6 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 **put bar in rack and take it out of rack, try to add weight **record weight
75lbs
C. Off-set Single Leg RDL @ 3010, 4 x 6-8/leg, rest 60 sec
53lbs
D. Single Arm Farmer’s Carry, 4 x 100’ w/ 97#
+
For time:
3 rounds
50’ Double KB Front Rack Lunges, 35#/H
7 Toes to Bar
10 Burpees
8:09

Tuesday
A1. Incline Bench Press @ 20X1, 2, 2, 2, 1, 1, 1, rest 60 sec
A2. Legless Rope Climb, 6 x 1, rest 90 sec
B1. Ring Dips @ 30X1, 4 x 4, rest 60 sec **add weight
B2. Strict Pull Ups @ 20X1, 4 x 4, rest 60 sec **add weight
+
2 rounds for time:
Row 500m
15 Cal Bike
Run 400m
 15:26

Thursday
A. Sled Drag- 5 x 30 sec, rest 90 sec **heavy as possible
B. Front Rack Step Ups, 4 x 7/leg, rest 60 sec b/w legs
+
20 min @ consistent effort
Row 500m
20 Goblet Step ups, 35# KB( Had to drop weight because lower back started tighting up)
10 Ring Push Ups
1 TGU/arm, 35#
20 Mountain Climbers
15 V-Ups

Friday
16 rounds
20 sec Squat Jumps
10 sec rest
20 sec Push Ups
10 sec rest
20 sec Burpees
10 sec rest
20 sec Ab Bicycles
10 sec rest