041023-041423
Monday
Hay Day
30min EMOM
- 15/12 Cal Bike
- 6 Push Press 115/80
- 8 Strict Pull-Up
- 20 Straight Leg Sit-Ups
- Rest
Fitness
- 12/10 Cal Bike
- 6-10 DB Push Press
- 12 Ring Row
- 20 Sit-Ups
- Rest
Rx+
- 18/15 Cal Bike
- 155/105
- 12 C2B
- 26 Sit Up
- Rest
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Tuesday
Back Squats
Set 1-3: 4 Reps @80% Set 4-6 3 Reps @85%
So Much Leg WRK
12 min Flow
8/8 Single Leg RDL (Barbell)
8/8 3sec Tempo Heel Taps (Stand on plates)
12 Heel Elevated Goblet Squats
12/12 Side Plank Dips
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Wednesday Chipper
For Time:
600m Run
50/40 Cal Row
40 Deadlifts 95/65
30 Bar Facing Burpees
20 Snatches
5 Rope Climbs
26 Min Cap
Fitness:
40/30 Cal Row
Db(2) Deadlift
Lat. Burpees Over DB
Alt DB Snatch
8 Rope Pulls
Rx+:
135/95
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Thursday
Ever Morning
Every 5min x 5
15/12 Cal Ski
10 Burpee Box Jump Over 24/20
100ft SB Bear Hug Carry 100/70
4 Wall Walks
Fitness:
10 Burpees
7 Inch Worm + Push Ups
Rx+:
150/100
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