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BUDDY BASH 2019

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Monday
AFTERBURN

Tuesday
Strength
5×5 Deadlift
[Scale: 5×10 KB Deadlift]

Cond.
6 RFT
10 Alt DB Clean & Jerks
10 Burpees Overs DB

CoreWorx
200 Banded Bike Crunches

Wednesday
Strength
4×10 Neutral Grip DB Bench

Cond.
EMOM 16
M1: 8 Heavy Goblet Squats|8 Dips [Scale Bench Dips]
M2: Run 200m

CoreWorx
10x
10 Plank Taps
10 Mtn Climbers

Thursday
Strength
4RDS x 45s Each Station
a1)DB Row
a2)Band Upright Row

Cond
AMRAP 17
Max UB Strict DB Press
Run 100m w/plate 45/25
Max UB Strict Pull Ups
Run 100m w/plate

CoreWorx
400 Flutter Kicks

Friday
Strength
a1)5×20 DB Curls
a2)5×20 Tri Ext

Cond
For Time
50 Push Up Cash In
120 Alt DB Snatches 50/35**

10 burpees everytime DB stops
** Cash Out Burpees
Rx Weight – Scaled Weight

CoreWorx
100 Hanging Knee Raises

Saturday
AFTERBURN