Monday:
5 x 3 Overhead Squat
Tuesday:
Three rounds for time of:
50 yards Overhead walk 185/135
25 yards Walking lunge 185/135
50 yards Farmer carry 95/65
Wednesday:
Complete as many rounds and reps as possible in 10 minutes of:
5 reps Shoulder to overhead 115/85
10 reps Deadlift 115/85
15 Box jumps 24/20
Thursday:
For time:
500 m Row
30 Bench press Body weight
1000 m Row
20 Bench press Body weight
2000 m Row
10 Bench press Body weight
Friday:
“Barraza”
Complete as many rounds as possible in 18 minutes of:
Run 200 meters
9 Deadlift 275/185
6 Burpee bar muscle-ups
