Test week Pre Cycle 43

Monday

1a Back Squat 1RM

2a Max effort Push ups

2b Chins in 60s

3a KB Swing 2 x 20

3b Hanging Leg Raises 2 x 10

3c Ring rollout 2 x 8

3d Inchworm w/ press 2 x 6

Cond: 8mins Ascending ladder

Hand Release Pushups

Slams

Sit Ups

Jump Lunge

Tuesday

1a Bench Press 1RM

2a BB BO Row 3 x 10

2b KB Split squat 3 x 10 r/l

2c Hollow Hold/Rocks 3 x 30s

3a Farmers Carry 2 x 6L

3b

Cond: 3min AMRAP – 3 Rounds

2 Burpees

5 Pushups

7 KB Clean

10 Wallballs

60s rest between rounds

Wednesday

1a Deadlift 1RM

2a Strict Press 5 RM

2b F/E Ring rows 3 x 8

3a Deadbugs 2 x 16

3b Russian Twist & Press 2 x 8

Cond: Circuit 45s/15s x 2 Rounds

Ring Plank

Ropes

Slams

Jump Lunges

Ring Mountain Climbers

Thursday

1a TGU 1RM

2a RFESS 3 x 5e/s

2b Chins 1RM

3a Jammer Press 3 x 10e/s

3b Side Plank Rotations 3 x 10e/s

Cond: 5 rounds

1 min Man-makers

Alt between 30s plank / 30s wallsit

Friday

1a Front Squat 20RM + FS 2 x 5

1b KB Jump squat 3 x 5

2a Push Press 1RM

3a KB SA row 3 x 10e/s

3b SL FE Glute Bridge 3 x 12e/s

Upper body/core circuit: 10 mins

Push up x 10

Ring Body Saw x 10

KB Pullthroughs x 10

UH grip ring rows x 10

Rest 30s

60s burpees