Monday S&C
A1. Squat 3 x 8/6/4/3/2/2/
B1. KB Deadbug 3 x 20
B2. KB PuPu's 3 x 8
Cond: EMOM 10
even – 10 KB swings / 5 chins (8 rows)
odd –20 jump lunges/ 8 push ups
Tuesday S&C
A1. Push Press 6/5/4/3/2
A2. Box Jump 3 x 4
B1. RFESS 3 x 8 r/l
B2. Ring Rollout 3 x 8
B3. Rev crunch 3 x 8
Cond: 30/30 4 rounds
KB Thruster
Burpee
Wednesday S&C
1a BB Bent Over Row 3 x 15
1b Ring Flys 3 x 8
2a KB Complex: 3 x 5 KB Clean + 5 KB Press + 5 KB Squats
3a Side Plank 1 x 1:00 r/l
4a Elbow Plank 1 x 1:00
4b Ring Jacknifes 1 x 15
Cond:
4 x 90s Rounds – 60s rest between rounds
10 Plate GTOH
10 Plate OH Lunge
10 Plate GTOH
- finish remaining time with burpees
Thurs S&C
1a BB RDL 3 x 10
1b Ring Dips/Pushups + hold 3 x 8 + 10-15s
1c Pullups + Hold above bar 3 x 5 – 10s hold
2a BB Bicep curl 3 x 10 -3s lower
2b BB Skullcrushers 3 x 10
Cond:
1min Max effort Burpees
30s rest
1min Max effort Wallballs
30s rest
1min Max effort Jump Lunges
Repeat trying to beat previous score
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