Monday
Zercher squat 2-2-2-2-2-2-2-2-2-2 reps
Tuesday
For time:
50 Medicine ball cleans, 20/14 pound ball
15 foot Rope climb, 5 ascents
40 Medicine ball cleans, 20/14 pound ball
15 foot Rope climb, 4 ascents
30 Medicine ball cleans, 20/14 pound ball
15 foot Rope climb, 3 ascents
20 Medicine ball cleans, 20/14 pound ball
15 foot Rope climb, 2 ascents
10 Medicine ball cleans, 20/14 pound ball
15 foot Rope climb, 1 ascent
Wednesday
Complete as many rounds and reps as possible in 12 minutes of:
155/105 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24/20″ box
Thursday
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Friday
Five rounds for time of:
5 Back squats
10 GHD sit-ups