4.1 - 4.7

UNBTN Training Session Survey

Monday

Bench Press 4x6

For Time 12 min Cap

Devil Press 50/35
1-2-3-4-5-6-7-8-9-10
30 Double Unders after each set

Accessory Work
10 Min for Quality
50m Farmer Carry (w/grips)
8 Heavy Skull Crushers
15 Double Hammer Curls


Tuesday
Front Squat 4x6

5 Rounds

2 min AMRAP
25/18 Calories (20/14 Bike)
Max WallBalls in remaining Time
-2min Rest-


Wednesday 

20 Min AMRAP
10 Power Snatch (95/65)
10 Toes To Bar
400m Run

Accessory Work
3 Sets
Snatch Grip RDL x10
V-Ups x15 


Thursday 

5 rounds 
5 heavy Push Press
10 Single Arm Bent Row
75 DU 

Accessory Work
3 Sets
Lateral Raise Drop Set (10-12-max)
Barbell Upright Row x12



Friday

5 Rounds

Every 3 Min
3 Power Cleans
6 Front Rack Lunges (3 each)
9 Burpees

Metcon
Teams of 3
1 Mile Sled Push


Saturday

Partner
2 Rounds
50 Cal Row
25 Snatches 

2 Rounds
400m Run (100m intervals)
25 Clean And Jerks

2 Rounds
50 Cal Bike (20 on Green)
25 Thrusters

RX Is 135/95 *35 CAP*


Sunday
Murph Prep

1 Mile Run

Into

5 Rounds -
10 Pull Ups
20 Push Up
30 Squats

Into 

1 Mile Run

*Challenge*
*use a vest for only the 10/20/30*