Monday
4 minute rds. For max reps of
250m row
10 V-Ups
Max DB box step-overs in remaining time (35/20)(24/20)
*2 min rest b/w rds*
Tuesday
“Filthy 50 Reversed”
50 double-unders
50 burpees
50 wall balls 9/6 kg
50 back extensions
50 push press, 20/15 kg
50 knees to elbows
50 walking lunges
50 kettlebell swings 16/12 kg
50 jumping pull-ups
50 box jumps, 60/50 cm
Wednesday
5 RFT:
100ft Plate Push (25/15) mark every 10ft= 1 rep
10 Burpees
15 Sit-Ups
Thursday
Fran
21-15-9
Thrusters
Pull-Ups
Friday
For volume: Build to heavy set of 7, use for all sets
- A) Bench Press: 5×7
- B) DB/KB bent over rows: 5×7 (position top of the knee like in DL)
*go from bench directly to bent over row*
*While one partner A rests, spot bench for partner B*