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7/8/19-7/12/19

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Monday
Strength
Back Squat 5×2 @ 90% 1RM

AFTERBURN
AMRAP 25
Partner A
15 Reps
DB Front Squat
Row
Hammer Curl
Push Press
Hanging Knee Raise

Partner B
Shuttle Run

Switch when A is finished

Tuesday
Strength
Bench Press 5×2 @ 90% 1RM

Cond
5 RFT
5 Power Cleans 135/95
10 Burpees Over Bar
<THEN>
Run 800m

CoreWorx
400 Flutter Kicks

Wednesday
Strength
a1)3×15 Wtd Bench Dips
a2)3×5 Wtd Pull Ups

Cond
10 RFT
10 Back Squats
20 Double Unders | Scale 2:1

CoreWorx
200 Band Bike Crunches

Thursday
Strength
Deadlift 5×2 @ 90% 1RM

Cond
AFAP
Teams of 2
150 Alt DB Snatches 50/35*
100 H.R. Push Ups*
75 Box Jump Overs
50 Toes-2-Bar | Scale 100 Hanging Knee Raise
*Must switch every 10 reps

Friday
Strength
Power Clean 5×2 @ 90% 1RM

Cond
50-40-30-20-10
Russian KB Swings 70/53
25-20-15-10-5
PullUps

CoreWorx
4 min max Russian Twists

Saturday
AFTERBURN 60
9:30A!