W3

Monday

A. Deadlift- up to 185 for 10 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 **125# across

C. Off-set Single Leg RDL @ 3010, 4 x 5/leg, rest 60 sec  **use barbell **focus on keep back arched and pushing butt back as you go down
125lbs

+

8 min AMRAP

8 Burpees

8 Wallball, 20#

8 Pull Ups

3 rounds that hurt.

Tuesday

A. Seated Press @ 20X1, 5 x 4, rest 60 sec

B. Uneven Ring Pull Ups, 5 x 3-4 each direction, rest 90 sec **set rings about 4-6” difference in height

4

C1. Ring Push Ups w/ weight added @ 3020, 4 x 10-15, rest 60 sec

45lbs x 10

C2. L-sit Pull Ups @ 20X1, 4 x 4-6, rest 60 sec
6

+

Row 2 min @ 2k PR pace, rest 2 min x 4

155 to 208 pace

Thursday

A. Front Squat @ 15X1, 4 x 4 reps, rest 2 min

195

B. Front Rack Lunges, 4 x 20 steps, rest 2 min **start w/ 105# and try to build **must be unbroken

Was not able to do unbroken got 13 to 15 steps each set.

C1. Ring Dips, 4 x 5, rest 30 sec **Add weight if possible

5 with weight vest

C2. Chest to Bar Pull Ups, 4 x 5-7, rest 30 sec **try to pull
as low down chest as possible, actually make contact

6

C3. Reverse V-Ups on Swiss Ball controlled, 4 x 8-10, rest 30 sec

10

Friday

10 rounds for time:

Run 100m

5 Burpee Box Jumps onto something

10 V-Ups

Rest 1 min b/w sets **push the pace b/w of rest

24:45