W2
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. Back Squat @ 4021,  3 reps x 5, rest 60 sec (3-4 warm up sets)

235(2), 245(2), 255(1)

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

15lbs
B1. Single Arm Russian KB Swings, 15/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 (we have to have some conditioning in place with body comp being the goal)
Repeat Effort
10 min @ 80%
10 Wallball, 20#
5 Burpees
Run 400m
Rest 5 min
X 3 sets

2+15, 2,2

Wednesday **record weights and reps etc..
A1. Front Rack Yoke Carry- 50’ x 4, rest 60 sec  **try to get more of your palm on the bar and keep it there even if you have to go lighter- won’t be as much of a front rack like front squat
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

115lbs
B2. Strict Toes to Bar, 10-12 x 4, rest 60 sec-

10
C1. DB Reverse Lunge off 45# plate, 20 alt reps (10/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

13lbs
Thursday
Repeat efforts
5 min @ 80%
Run 100m (out the garage door, back in the front door)
5 Burpees **match last week’s score

4,4
Rest 3 min
5 min @ 80%
Bike 300m
10 Squat Jumps high as possible

4,4
Rest 3 min
5 min @ 80%
Run 100m
8 Toes to Bar
Rest 3 min

3,2+8
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