Monday, July 3rd - Sunday, July 9th

Monday

(A). Back Squat – 3 RM

(B)

·      75 wall ball

·      75 double -  unders

·      75 calories row

·      75 kettlebell swings

 (C1) 3 x 6 – 8 SLDL

(C2) 3 x 30s weighted plank

Tuesday

(A) Handstand push-ups – 5 sets, stopping 1 – 2 reps shy of failure

(B) 4 RFT

·      Run 400m

·      Row 500m

·      20/16 calories assault bike

(C) Max plank

 

Wednesday

(A) Deadlift - 95% x 1 x 3

(B) 350m farmers carry (parking lot lap), then

5 RFT

·      20 weighted walking lunges

·      10 burpees

 

(C1) 3 x 10 – 15 ab wheel

(C2) 3 x 8 – 12 serratus push-ups

Thursday

(A) Push Press – 3RM

(B)

·      50 chest to bar pull-ups

·      50/40 calories assault bike

·      50 toes to bar

·      50 burpees

(C) 3 x 30s weighted side plank

Friday

(A) Front Squat – 83% x 3 x 3

(B) AMRAP in 3 minutes x 3, rest 1 minute

·      12 box jumps

·      12 wall ball

·      12 kettlebell swings

(C1) 5 x 20 sit-ups

(C2) 5 x 8 kettlebell side bends

Saturday

(A) 10 RFT

10 push-ups

15 squats

Row 100m

Rest 5 mnutes

(B) run 800m

 

Sunday

Yoga