W1
Monday
3 sets not timed:
10m Monster Walk ea direction- https://www.youtube.com/watch?v=jiD4eOaivqY
10 Sidelying Clamshell/side- https://www.youtube.com/watch?v=EG5_gXcfozw
10 Cook Hip Lifts/leg- https://www.youtube.com/watch?v=s4I9F9rIqwM
30 sec Tricep Smash- https://www.youtube.com/watch?v=qGpDgLRNjsA
+
A1. Barbell RDL (to just below knee cap) @ 2021,  3 reps x 5, rest 60 sec (3-4 warm up sets) **Heavier

265

A2. DB Windmill @ 3030, 3/arm x 5, rest 60 sec- https://www.youtube.com/watch?v=aA0aQ-x_VA0


12lbs

B1. Single Arm Russian KB Swings, 12/arm x 4, rest 20 sec b/w arms

53lbs

B2. Ring Body Saw from Elbows, 10 reps x 4, rest 90 sec

 **https://www.youtube.com/watch?v=U-jYC1q8mWo

Tuesday (Mike to not waste your time programing this we probably might want to come up with something am going to do with better effort I know am not going to do this with any effort to be beneficial)
Repeat Effort
10 min @ 80%
20 No Push Up Burpees- keep core tight
Run 600m
Rest 5 min
X 3 sets

Wednesday **record weights and reps etc..
A1. Front Rack Yoke Carry (full hand on bar)- 50’ x 4, rest 60 sec

Put 145 on yoke


A2. Ring Face Pulls @ 3030, 10 reps x 4, rest 90 sec- https://www.youtube.com/watch?v=wNnRKqNxmRE

B1. Bear Hug Stone Squat (focus on keeping toes straight forward) 10 reps x 4, rest 60 sec

115 ( this was way worst then I thought)

B2. Inchworm Push-Up, 10-12 x 4, rest 60 sec- https://www.youtube.com/watch?v=AmTEE53zojs

10

C1. DB Reverse Lunge off 45# plate, 24 alt reps (12/leg) x 3, rest 30 sec **continuous reps, light enough to where you don’t have to break but it does burn a lot

20lbs

C2. YTI Raise @ 2020, 5/letter x 3, rest 60 sec- https://www.youtube.com/watch?v=C-3SISz4jXg

15lbs
Thursday ( Did class with new member  21:06, 210 pace on row, 10 pullup)
Repeat efforts
5 min @ 80%
Run 100m (out the garage door, back in the front door)
5 Burpees **match last week’s score
Rest 3 min
5 min @ 80%
Bike 300m
10 Squat Jumps high as possible
Rest 3 min
5 min @ 80%
Run 100m
8 Toes to Bar
Rest 3 min
Repeat both
**goal is same or more second time around

Friday ( Get it in)
Run 30 sec @ consistent aerobic effort (not sprint)
Brisk Walk 60 sec
X 6 rounds
Easy walk 4 min
X 3 sets
**let me know if you get this in