Saturday - we got an erg
- Partner 10k row
- One person rows 1:00
- Other person does push-ups/rests
- Continue switching until you reach 10,000m
- 5 rounds
- 250m row
- 10 wall balls, 20#
- 10 sit-ups
- 10 push presses, 35# DBs
- 10 front squats, 35# DBs
Monday - rest day
Tuesday
- 30:00 EMOM, alternating movements
- 2 hang squat clean + front squat
- 2 rounds with 35# DBs
- 4 rounds with 50# DBs
- 4 burpees
- 6 TTB
- 8 floor press, 35# DBs
- 10 bent-over rows, 35# DBs
- Abs
- 10 v-ups
- 20 lying leg raises with hip thrust
- 30 reverse crunches
- 40 sit-ups
- 50 plank shoulder taps
- 4:00 planks
Wednesday - body building upper
- 4 sets of 8 reps strict pull-ups
- 3 sets of 20 reps weighted push-ups, 14# vest
- 10:00 EMOM, alternating movements
- 5 HSPU
- 3 strict ring dips
- 2 sets, all with 15# DBs
- 10 bent-over reverse flies
- 10 alternating front raises
- 10 lateral raises
Thursday
- For time
- 21 DB clean and jerks, 35# DBs
- 500m row
- 15 clean and jerks
- 500m row
- 9 clean and jerks
- 500m row
- 50 sit-up complex
- 2 sets of 20 reps Superman's
Friday - body building lower
- 4 sets of 10 reps KB Goblet squats, 88# KB
- 6:00 EMOM - 1 complex per minute, 50# DBs
- 1 hang power clean
- 1 front squat
- 1 jerk
- 4 sets
- 12 reps (6/side) SL RDL, 35# DBs
- 10 alternating pistol squats
- 4 sets
- 6 reps/side KB Goblet rear foot elevated split squats, 53# KB
- 12 reps weighted frog pump, 35# DB
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