A. Strength
10-9-8-7-6-5-4-3-2-1 Strict Pull-ups
after each set complete:
10/10 Half Kneeling DB Press
r1:00
B. Conditioning
E3:00 x 15:00
20/15 Calorie Row
5 Burpees to Target
10 TTB
5 Burpees to Target
Tuesday
Keyll
5 rounds
400m run
30 wall balls @20/14
30 box jumps @24/20
If you haven’t been jumping much recently, scale jumps to 15. Step downs are highly encouraged.
Saturday (Cat)
9AM
Every 4:00 x 4 rounds
400m run
50 squats
scale the run to a distance that will you allow you to finish the run in no more than 2:00
rest a few minutes and stuff
10 burpees, 1 push press (dumbbells)
9 burpees, 2 push press
8 burpees, 3 push press
…
1 burpee, 10 push press
rest a few minutes and stuff
500m row for time or 1000m bike erg for time - go really hard and stuff
10AM
OTM x 30
1 - 6 deadlifts @315/225
2 - 30 pull-ups
3 - 20 box jump overs
4 - 20 burpees (can work at same time)
5 - 100m run