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STRENGTH A] BENCH 5X5 W/ 5 SEC PAUSEB1] PLATE/DB 2-WAY RAISE 4X10B2] CLOSE GRIP PUSH-UPS 4X12C1] KNEELING DB/KB SA OH PRESS 4X8EAC2] BB SIT-UPS 4X10 FINISHER AS MANY ROUNDS AS POSSIBLE IN 7-12 MINS JUMP ROPE DOUBLES X30, SINGLES X90 ROWER X 200M SIT-UPS X...
STRENGTH A] BACK SQUAT 5X5 W/ 5 SEC PAUSEB1] DB/ KB STEP UPS 4X8EAB2] BAND GOODMORNINGS 4X20 C1] DB/ KB ALT SIDE LUNGES 4X5EAC2] BAND CRUNCHES 4X20 FINISHER AS MANY ROUNDS AS POSSIBLE IN 7-12 MINS: PROWLER PUSHES X20...
STRENGTH A] DEADLIFT 5X5 B1] BB PENDLAY ROWS 4X10 B2] SCAP PULL-UPS 4X10 C1] SEATED DB MUSCLE CLEANS 4X10 C2] KB HIGH PULL 4X10 FINISHER BB COMPLEX: BENT ROW RDL HANG CLEAN REV LUNGE EA SIDE PUSH PRESS LADDER UP FROM 1 REP AS HIGH AS YOU CAN IN 7-12...
STRENGTH A1] BENCH 5X5 A2] BAND PULL-APARTS 5X20 B1] SA DB INCLINE BENCH PRESS 4X8EA B2] PLATE/DB KICKBACK 4X12 C1] LATERAL PLANK WALK 4X12 YDS EACH DIRECTION C2] AB WHEEL 4X10 FINISHER AMRAP X7-12 MINS (AS MANY ROUNDS AS POSSIBLE) FARMERS CARRY X40YDS MB SLAMS X15...
STRENGTH A1] BACK SQUAT 5X5 A2] PULL-UPS 5X7 B] BULGARIAN SPLIT SQUAT 2XMAX REPS @ 10LBS, 5LBS, BODY WEIGHT C1] VALSIDE LEG CURL 4X15 C2] GOBLET SQUAT 4X8 W/ 5 SECOND COUNT ON THE WAY DOWN FINISHER :60 SEC MAX REPS EACH EXERCISE X2 ROUNDS OF: WALL BALLS XMAX REPS IN...
