4.29 - 5.5

Monday

(0-9min)
2 Rounds:
400m Run
400m Row

(10-17min)
7 Bench Press (135/95)
7 SDHP
7 Burpees

(18-27min)
2 Rounds:
400m Run
400m Row

(28-35min)
7 Bench Press (135/95)
7 SDHP
7 Burpees

Accessory Work
100 Banded Tricep Push Downs



Tuesday

Back Squat 4x10
*60-70%*

Metcon 

12 AMRAP
10 Single Leg RDL each (2 Bells in hand)
10 Weighted Step Ups
10 TTB



Wednesday 

Every 3 Min for 5 Rounds:
5 Hang Power Cleans
5 Weighted Chin Ups

Metcon
For Time:
100DU
25 C2B
50 Hang DB Snatch
100 DU
50 Hang DB Snatch
25 C2B
100 DU

Accessory 
2 Sets 
10/10/max Drop set 
Bent Over Rows
Lateral Raises



Thursday 

5 Sets
6 Shoulder to Overhead
Directly into:
200m SPRINT Row/ Run 
Rest 2 Min 

Accessory Work
3 Sets
10 weighted bar dips
20 seated double hammer curls
30 Sit Ups 




Friday 
Romanian Deadlifts 5x10

Metcon
Teams of 3
Sled Push
4 laps around the block 
*every lap strip a weight*


Saturday 
Partner

80 Back Squats (135/95)
60 TTB
50 Calories

80 Front Squats (95/65)
60 K2E
50 Calories

80 OHS (75/55)
60 V-Ups
50 Calories

*35 min Cap*
*alternate between bike and row for cals* 

Sunday
Murph Prep

800m Run

3 Rounds
15 Pull Ups
25 Push Ups
30 Jumping Lunges

800m Run

*Wear a vest*