W15
Monday
A1. Overhead Walking Lunges, 4 x 20 steps, rest 60 sec (lower to shoulders @ 10 steps and turn around)
A2. Single Arm Bottoms Up KB 90/90 Carry, 4 x 75’/arm, rest 60 sec **26-35#

26lbs

A3. Ring Face Pulls @ 20X1, 4 x 12 reps, rest 90 sec - https://www.youtube.com/watch?v=87tzpbo57PY
+
20 min @ easy pace
50’ Reverse Bear Crawl
12 Hip Extensions
35 Jump Ropes
30 sec FLR on Rings
20 Alternating Step Ups, 24”

10 steps short of 4 rounds.


Tuesday
3 sets not for time:
15 Eccentric Only American Hip Thrusts/leg (empty bar)- https://www.youtube.com/watch?v=571yRJ0S3qQ
45 sec/arm tricep smash with barbell in rack
+
7 sets for reps
30 sec No Push Up Burpees
30 sec rest
30 sec Box Jumps, 24” step down
30 sec rest
30 sec Row @ 2:10/500m
30 sec rest
30 sec Russian KB Swings, 53#
30 sec rest
30 sec Shuttle Run down & back in gym
30 sec rest

343 reps
Wednesday
A1. Jump Switch Lunges, 4 x 8/leg, rest 45 sec b/w legs **focus on jumping as high as possible, back knee should lightly touch ground
A2. Star Side Plank, 4 x 20-30 sec, rest 45 sec https://www.youtube.com/watch?v=WPAcplyyAtQ
B1. Knee Banded Single Leg RDL w/ DB’s @ 3010, 3 x 10/leg, rest 30 sec b/w legs

25lbs
B2. Single Arm Bottoms Up KB Press @ 20X2, 3 x 8/arm, rest 60 sec

35lbs
B3. Strict Pull-Ups @ 10,0X0, 3 x 3, rest 60 sec **10 sec on the way down

Might been 8 1/2 sec
+
3 rounds for time:
15 Cal Bike
12 Burpees
Awful
8:43
+
C. Jefferson Curl w/ 5# @ 3030, 3 x 5 reps, rest as needed- https://www.youtube.com/watch?v=bYRbXGbAq8A


Thursday
A1. Stir the Pot on Swiss Ball, 3 x 45 sec, rest as needed- https://www.youtube.com/watch?v=k5JiqX3whQI
A2. Single Arm Farmer’s Carry, 3 x 150’ unbroken, heavy as possible, rest as needed
97lbs
+
Bike 90 sec @ speed 42, rest 30 sec x 5

Not fun at all…….
+
12 min EMOM
1st- 5 Toes to Bar + 35 Jump Ropes
2nd- 15 Russian KB Swings, 70#


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