W4
Monday
A1. Russian Step Ups w/ KB’s in Front Rack, 4 x 10/leg, rest 30 sec b/w legs
A2. Rope Climb Legless, 4 x 1, rest 90 sec
+
4 min to Row 500m in less than 2 min, remaining 4 minutes is your rest **note 500m time
@ 4 min, start the following
3 rounds
10 Burpee Box jumps, 24”
20 Wallball, 20#

Total time 11:55 ( Row time 1:45)
Tuesday
10 min @ moderate effort
Run 200m
12 Russian Kb Swings, 70#
12 V-Ups

3 rounds
Rest 5 min
10 min @ moderate effort
Run 200m
10 Toes to Bar
5 Burpees

Rounds 2+1
Rest 5 min
10 min @ moderate effort
Run 200m
7 Pull-Ups
4 Ring Dips

3 rounds

Going to stinky feet this weekend to find new running shoes because my shin have been on fire last 3 weeks that I have done this. The runners of gym all believe it's the shoes.

Wednesday
A1. Sled Drag Forward w/ harness around waist, 4 x 30 sec w/ 90# on top, rest 60 sec
A2. Strict Chest to Bar @ 30X1, 4 x 5-6, rest as needed **note if you get Chest to make contact with bar

5 (Made contact )
B1. Single Leg Double DB RDL @ 3010, 3 x 8-10/arm, rest 60 sec **35#+ each hand

Some were ok most were real ugly
B2. Seated DB Z-Press, @ 20X2, 3 x 8-10 reps, rest 90 sec https://www.youtube.com/watch?v=BkHyaCDw00c

25lbs×10
C1. L-sit Hang from Rope at top of Pull-Up, 3 x 10-20 sec, rest as needed
C2. HS Hold, 3 x 35 sec, rest as needed

Thursday
Row 500m @ 2:04/500m, rest 90 sec x 5 sets
Rest 4 min
15 min EMOM
1st- 5 Burpee Box Jumps, 24”
2nd- 5 Kipping Pull-Ups + 5 Thrusters, 95#
3rd- 30 sec Jump Rope (practice some DU’s)
Rest 4 min
Row 2000m @ 2:15/500m  **8:45 is faster than 2:15/500m

8:57

Friday

Ended up just running today. ( WENT TO Stinky feet on way home from work  and want to try out new shoes) You can just program Monday – Thursday I do better at gym than the house.

A1. Renegade Row, 3 x 10/arm, rest as needed **Do R Arm, then push up, then L arm, then push up. So 10 row’s each arm will be 20 push ups.
+
4 min to run 400m **goal is sub 2 min to allow 2 min or more of rest **record time of 400m
@ 4 min mark, start 16 min AMRAP
60 sec High Knee Jump Rope
7 Clapping Push Ups
7 V-Ups
7 DB Thrusters, (whatever weight you have at home)
7 Burpees