W3

Monday

A. Deadlift to knee cap- up to 185 for 3-4 reps, reset on ground every rep

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

C. Suitcase Deadlift, 2 x 15/side, rest 60 sec

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

+

For time:

25 Cals Bike

25 KB Deadlifts, 53#

25 Cals ROWER

4:28

Tuesday

A1. Incline Bench Press @ 20X1, 5 x 2-3, rest 60 sec

A2. Legless Rope Climb, 5 x 1, rest 90 sec

B1. Ring Dips @ 30X1, 4 x 4-6, rest 60 sec **add weight

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

+

2 sets

Row 1000m

Run 400m

15:28

Thursday

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

B. Front Rack Step Ups, 4 x 10/leg, rest 60 sec b/w legs

+

20 min @ consistent effort

Run 400m

50’ Walking Lunges

15 Push Ups

20 V-Ups

50 Jump Ropes

Friday

4 rounds

100 Jump Ropes

50 Air Squats

25 Push Ups

19:23