W14
Monday
A1. Barbell on Back Walking Lunges, 4 x 12 steps, rest 60 sec

170 lbs
A2. Bottoms Up KB 90/90 Carry, 4 x 50’/arm, rest 60 sec **26-35#

26 llbs
A3. Ring Face Pulls @ 20X1, 4 x 12 reps, rest 90 sec - https://www.youtube.com/watch?v=87tzpbo57PY
+
Bike Sprint, 3 x 15 sec MAX EFFORT, 2:45 rest

1.44, 1.35, 1.30
+

HAD TO LEAVE AND DIDN’T MAKE IT TO THIS (Wedding location viewing)
15 min @ easy pace
Bik 15 Cals
50’ Bear Crawl
12 Hip Extensions
35 Jump Ropes

Tuesday
3 sets not for time:
15 Eccentric Only American Hip Thrusts/leg (empty bar)- https://www.youtube.com/watch?v=571yRJ0S3qQ
15 V-Ups
+
List count of reps
7 sets for reps
30 sec Walking Lunges
30 sec rest
30 sec Box Jumps, 24” step down
30 sec rest
30 sec Row @ 2:10/500m
30 sec rest
30 sec Overhead Walking Lunges holding 25# plate
30 sec rest
30 sec Shuttle Run down & back in gym
30 sec rest

Wednesday
A1. Russian Step Ups, 4 x 12/leg, rest 45 sec b/w legs **hold DB’s in hand if possible

No weight add
A2. Star Side Plank, 4 x 20-30 sec, rest 45 sec
20 seconds
https://www.youtube.com/watch?v=WPAcplyyAtQ
B1. Knee Banded Single Leg RDL w/ DB’s @ 3010, 3 x 12/leg, rest 30 sec b/w legs
B2. Bottoms Up KB Press @ 20X2, 3 x 12, rest 60 sec
26 lbs
B3. Strict Pull-Ups @ 10,0X0, 3 x 3, rest 60 sec **10 sec on the way down
+
Did 20 Cals bike/Row with class (1:27)

3 rounds for time:
15 Cal Bike
12 Burpees
+
C. Jefferson Curl w/ 5# @ 3030, 3 x 5 reps, rest as needed- https://www.youtube.com/watch?v=bYRbXGbAq8A

Thursday
A1. FLR on Rings, 3 x 45 sec, elevate feet if possible, rest as needed
A2. Single Arm Farmer’s Carry, 3 x 150’ unbroken, heavy as possible, rest as needed
97lbs
+
Bike 90 sec @ speed 40, rest 30 sec x 5
+
12 min EMOM
1st- 15 Wallball, 20#
2nd- 10 Box Jumps, 24”

Friday
Run 10 min easy pace
Then
Run 100m ALL OUT on the min for 12 min
Then
Run 5 min easy pace