W5

Monday- Scapular Strength/Mobility + Glute Prep + Squat/Bicep + MAP 1 Bike

2 sets not for time:

30 sec/side Forearm Smash- https://www.youtube.com/watch?v=0R2y5RGS_zM

30 sec Active Hang from Pull-Up Bar-
https://www.youtube.com/watch?v=fLWM0yKaXX4

30 sec Tricep Smash on Barbell- https://www.youtube.com/watch?v=EJ820vKemCQ

+

A. Deadbug Roll- 8/side x 3, rest as needed https://youtu.be/h8Cs0KDcGIU

B1. Front Squat @ 30X1, 4-5 reps x 4, rest 60 sec **same reps, try to
increase load 2-5%, no more **note weights and reps achieved

220lbs, 4 reps

B2. Drag Curls w/ Bar @ 40X1, 8-12 reps x 4, rest 90 sec-
https://www.youtube.com/watch?v=LMdNTHH6G8I

+

30 sec Bike @ speed 41

30 sec rest

X 15 sets (last week on this)

Tuesday- MAP 10

15 min @ steady pace

Run 400m

5 No Push Up Burpees

Bike 10 Cals

5/leg Offset Front Rack Step Ups- 20”- 26#KB- https://youtu.be/sfvF71cmGAw

10 Russian Kb Swings, 53#

1 ( Had to hit treeline)

Rest 5 min

15 min @ steady pace

Run 400m

5 No Push Up Burpees

Bike 10 Cals

5/leg Offset Front Rack Step Ups- 20”- 26#KB- https://youtu.be/sfvF71cmGAw

10 Russian Kb Swings, 53#

2+1
Rest 5 min

15 min @ steady pace

Run 400m

5 No Push Up Burpees

Bike 10 Cals

5/leg Offset Front Rack Step Ups- 20”- 26#KB- https://youtu.be/sfvF71cmGAw

10 Russian Kb Swings, 53#

2+1

***goal is same pace/round and NOT laid out on the ground after.

Wednesday- Scap Strength/Mobility + Glute + Hinging/Carry (shoulder) + MAP
2 Row

3 sets not for time:

10 Bottoms Up KB Press/arm- focus on control and good lockout overhead

44lbs

20 sec Single Arm Front Plank/side-
https://www.youtube.com/watch?v=fUftNjOCVTs

+

A. Oblique Sit Press, 10 reps x 3, rest as needed **2 sec pause at top-
https://www.youtube.com/watch?v=FSR5AN8N1FM&list=PLqy2BmkN7Eqxyp2lUfVrLy_sjMnkjrfzl&index=
36lbs

B1. Suitcase Deadlift, @ 30X1, 12/arm x 4, rest 60 sec- probably around 95#
**focus on not leaning to the side or rotating-
https://www.youtube.com/watch?v=spFfhanSJ6A

B2. Turkish Get Up, 3/arm x 4, rest as needed
53

C. Side Plank from Elbow, 30-35 sec/side x 3, rest as little as possible

+

60 sec Row @ 2:15/500m

60 sec rest

X 8 (last week)

Thursday- MAP 7

10 min @ 80%

Bike 15 Cals
12 Wallball, 20#

9 Toes to Bar

3

Rest 5 min

10 min @ 80%

Run 200m

20 steps Overhead Walking Lunges, 25# plate

10 V-Ups

2+1

Rest 5 min

10 min @ 80%

Row 250m

30 sec Double KB Front Rack KB Wall Squat Hold, 26#/H

5 Strict Pull-Ups
3

Friday
( went to Gulfport this weekend and forgot running shoes)

Run 800m @ consistent pace, rest 2 min x 4
**same pace