Monday
A. 2-3 Sets:
– 30s Hip Flexor Stretch (each side)+25’ Walking Lunge
– ½ kneel DB/KB press X 6-8
– Single arm plank x 60s (switch every 10s)

B. 3-4 Sets:
– (Alt. Reverse lunge + 2 FS) X 6-8
– Seated 1 arm DB/KB Press X 8-10
– 3-point barbell leg raise X 8-10
C. 3-4 Sets:
40s on/20s off
– Deadlifts
– HS Hold on wall (add shoulder taps to make more challenging)
– Jumping Air Squats
– Pushups
Rest as needed between sets

Tuesday
A. 15 Min EMOM:
1) 12-15/8-10 Cals AB/Row
2) 12-15 Bench Dips
3) 8-10 Box Jump Overs
Rest 5 mins
B. 15 Min EMOM:
1) 12-15/8-10 Cals AB/Row
2) 12-15 Ab Mat Sit Ups
3) 50-60 DUs (30s of jump rope)

Wednesday
A. 2-3 Sets:
– 25’ Spider walk + 10 cossack squats
– 10 PVC Passthrough + 30s Box Shoulder Stretch
B. For Time:
– 100 KB Swings
– 100 Goblet Squats
*Every break= 8 Burpee over the KB
Rest 3-5 mins
C. 5-10 Min ”cool down” run

Thursday
A. 12 Mins
– Run (start slow, increase every couple minutes)
Rest 3 mins
B. Every 5 Mins for 4 sets (20 mins)
– 500/420m Row (30/24 Cal AB)
– 20 Wtd. Step Ups

Friday
A. 2-3 Sets:
– 5 inchworm + 30s HS hold against wall
– 5 Good Morning + 5 back Squats + 5 Kang Squats
– (Hang muscle Clean + 2 press) X 8-10
B. 3-4 Sets
– Floor Press X6-8 @ 31X1
– Pendlay Row X 8-10
– (V-up + 4 flutter kicks) X 12-15
C. 5 Rounds For Time:
– 9 DL (135/95)
– 7 Hang Cleans
– 5 S2OH
– 500m Row