Monday 23
Front squats
3-3-3-3-3
*20mins build to heavy 3
AMRAP12
BB Front rack walking lunges x1 length 30/25kg
Ring dips x10
Tuesday 24
Pairs
100 cal bike
80 KB swings
60 Box jumps
40 DB squat clean
20 pull ups
10 handstand wall walks
*1 work 1 rest
* Split reps evenly
Wednesday 25
The floor is lava
The aim: get your team from one end of the hall to the other as many times as possible 7 minutes.
1 team starts by using the battle ropes the other team starts with the sledge hammers.
You keep going until your team has reached one side of the hall then you swap with a team mate.
21-15-9
DL 80/60kg
Renegade row 15/10kg
(R+L=1 rep)
Thursday 26
Push press
5-5-5-5-5
*20mins Build to heavy 5
5 Rounds
15 Burpees
30 cal row
*18min TC
Friday 27
Back squat
10-8-6-4-2
200m ski/row
20 KB swings
200m ski/row
20 KB goblet squats
200m ski/row
20 KB OH lunges
200m ski/row
Saturday 28
Rope climb tekkers
10 Rounds
Shuttle runs
Sunday 29
REST DAY