Monday:
“Morrison”
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14 pound ball
Box jump, 24/20 inch box
Kettlebell swings, 1.5/1 pood
Tuesday:
5-5-5-5-5 reps Bent over barbell row
Wednesday:
Three rounds for time of
15 Overhead squat, 95/65 pound
15 L Pull-ups
15 Split-jerk, 95/65 pound
15 Knees to elbows
15 Hang clean, 95/65 pound
15 Hip extensions with 25/15 pounds
Hold 25/15 pound plate or dumbbell to chest for hip extensions.
Thursday:
Five rounds of:
15 Kettlebell burpees
2 Thrusters
1 Snatch
Friday:
Five rounds for time of:
10 Wall walks
10 Toes to bar
20 Box jumps, 24″/20″ box
