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8/26/19-8/31/19

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Monday
AFTERBURN

2 RDS
10->1
Single Ring Row
Ring OH Tri Ext
<THEN>
Run 400m

10->1
KB Deadlift
KB Squat
<THEN>
Run 400m

10->1
Russian Twist
VUp

Tuesday
Strength
Complex
1 Below The Knee Squat Clean
1 Above the Knee Squat Clean
1 Split Jerk

Cond
Teams of 2
AMRAP 12
Run 200m
Max Bench Press 155/105

Wednesday
Strength
5x
a1)2 Front Squats
a2)4 Back Squat

Cond.
100 Double Unders
50 Alt Hang DB Snatches 50/35
100 Double Unders
50 Alt DB Clean & Jerks

CoreWorx
100 Toe-Touch w/DB

Thursday
Team 10000m Row

*Must complete Before Rowing
8 DB Deadlifts
50′ Waiter Walk (L)
8 DB Deadlifts
50′ Waiter Walk (R)

**Switch After 400m

Friday
Clangin & Bangin
Run 400m before the start of each new superset
a1)4×10 Alt Hammer Curl
a2)4×10 BB Curl

b1)4×10 DB Military Press
b2)4×10 Plate Front Raise

c1)4×15 DB Shrugs
c2)4×8 Chin Ups

CoreWorx
100 Wtd Knee Raises