W3
Monday
10 min easy bike warm up
+
A1. DB Weighted Lunges, 5 x 30 steps, rest 45 sec

30lbs

A2. DB Arnold Press @ 20X2, 5 x 15 reps, rest 45 sec

30lbs

B1. Goblet Squats @ 20X1, 4 x 12 reps, rest 45 sec

62lbs  ( until back got tight)
B2. Ring Push Ups @ 3030, 4 x 10-15 reps,
 rest 45 sec

11
C1. Alt Single Leg V-Ups, 3 x 15/leg, rest 20
sec
C2. Hollow Hold, 3 x 30 sec, rest 30 sec
C3. Side Plank, 3 x 30 sec/side, no rest b/w sides, rest 30 sec

79lbs
+
15 min easy bike cool down

Tuesday
A1. Deadlift @ 20X1, 4 x 12 reps, rest 45 sec

185lbs  ( stay there because back was tight)
A2. Chest Supported DB Row @ 20X1, 4 x 12 reps, rest 45 sec

30lbs
B1. Single Leg RDL @ 30X1, 4 x 10/leg, rest 30 sec b/w sides

62lbs
B2. Back Extensions @ 20X2, 4 x 15, rest 30 sec

B3. Barbell Curls, 4 x 15 reps, rest 30 sec
+
75lbs
15 min @ easy pace
Row 500m
12 Reverse V-Ups on Swiss Ball
15 Russian KB Swings, 70#

Wednesday
4 rounds straight through for time:
30 Alternating Lunge Jumps
15 Clapping Push Ups
10 Strict Pull Ups
15 V-Ups
Rest 60 sec b/w rounds

16:30 (my summer cold don't like this at all)
3 rounds @ easy pace
Bike 20 Cals
75 Jump Ropes
Row 500m
Run 400m
30 sec Table Hold

Thursday
A1. Front Rack Russian Step Ups w/ 65#, 5 x 12/leg, rest 30 sec b/w legs

Getting better at this one but not great

A2. Russian KB Swings, 5 x 18 reps, rest 45 sec

70lbs

A3. Goblet Squats @ 3030, 5 x 14 reps, rest 45 sec

62lbs

A4. Weighted Side Bends @ 2020, 5 x 15/side, rest 30 sec b/w sides

79lbs

12 min easy bike cool down

Friday
A1. Single Arm Bent Row w/ 50# KB, 4 x AMRAP in 30 sec, rest 30 sec b/w arms

17,17,14,13

A2. Push Ups on DB’s for more ROM, 4 x AMRAP in 30 sec, rest 30 sec

15,15,15,15
A3. DB Bicep Curls, 4 x AMRAP in 30 sec, rest 30 sec

14,13,14,13

A4. Standing Overhead Tricep Extensions, 4 x 30 sec, rest 45 sec

20,19,20,21

3 rounds for time:
10Burpees
15V-Ups
12 Squat Jumps as high as possible

8:00