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7/22/19-7/28/19

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Monday
Strength
Back Squat
2×4 @ 80%, 1×3 @85%, 1×2 @90%, 1×2 @95%

Afterburn
As Far As Possible
20-18-16-14-12-10-8-6-4-2
Jumping Lunge
Hip Bridges
Shoulder Taps ea side
Single Arm Ring Row
Ring OH Tri Ex

Tuesday
Strength
Bench Press
2×4 @ 80%, 1×3 @85%, 1×2 @90%, 1×2 @95%

Cond.
3RFT
75 Double Unders
20 DB Snatches ea arm 50/35

CoreWorx
150 Bicycle Hanging Knee Raises

Wednesday
Strength (Post Workout)
Pendlay Row 5×5

Cond.
Teams of 2
4 Rounds
200m Sled Drag 70/50
200m Uneven Farmers Carry M:53#KB|40#DB / W:35#KB|20#DB

Partners switch after completing 200m of drag/or farmers carry

Thursday
Strength
Deadlift
2×4 @ 80%, 1×3 @85%, 1×2 @90%, 1×2 @95%

Cond
10-9-8-7-6-5-4-3-2-1
High WB Shots 20/14
Toes 2 Bar
Ring Dips

Friday
Strength
Power Cleans
2×4 @ 80%, 1×3 @85%, 1×2 @90%, 1×2 @95%

Cond
Run 800m or Row 1000
50 Thrusters 45/45
30 Burpees Over Bar

CoreWorx
300 Band Flutter Kicks

Saturday
AFTERBURN
COME GET SOME!