Monday
3 x 8: Sumo Deadlifts
3 x 12: Romanian Deadlifts
3 x 16: Weighted Glute Bridges
—
AMRAP 14:
10 Single Arm Devil Presses
20 Single DB Step Back Lunges
30 V-ups
Tuesday
15-12-9-6: Bent Over Row
After Each Set: 30 Banded Tricep Ext.
—
3 Rounds x AMRAP 5:
400 Meter Run
30 Double Dumbbell Deadlifts
Max Dumbbell Facing Burpees
*Rest 5 Minutes Between Rounds
Wednesday
3 Sets
1 min Right Side Plank
1 min Left Side Plank
10 Squats with :03 Pause in Bottom
—
For Time:
3 Rounds-
15 Double Dumbbell Front Squats
30 Double Unders
Directly Into…
3 Rounds-
15 Double Dumbbell Thrusters
30 Double Unders
Directly Into…
3 Rounds-
15 2-DB Hang Squat Clean Thrusters
30 Double Unders
Thursday
3 Sets
10 Right Arm Russian Swing
10 Broad Jump + Backwards Bear crawl
10 Left Arm Russian Swing
—
AMRAP 18:
9 Shuttle Runs [10 Meters]
12 Alt. Dumbbell Snatches
15 Push-ups
Friday
3 Sets:
10 Right Arm Strict Press to Windmill
10 Left Arm Strict Press to Windmill
20 Deadbugs
—
5 Rounds For Time:
15 Burpees
12 DB Rows from Plank (6 Each Side)
9 Double Dumbbell Clean and Jerks
Saturday
9-7-5-3: Bench Press
After Each Set: 30 Banded Pull-Aparts
—
4 Rounds For Time:
200 Meter Run
30 Single Dumbbell Power Snatches
200 Meter Run
30 Single Dumbbell Step-Back Lunges
Sunday
AMRAP 20:
5 Single DB Strict Press (Each Side)
100 Meter Single DB Farmers Carry
(50m Each Side)
15 Weighted Sit-ups