1. 4 sets of: Bench Press x 8 reps Bent over row x 8 reps *perform with two bars as a super set 2. With a Partner AMRAP for 7 minutes: Max reps Man Makers Rest 3minutes With a Partner AMRAP for 7 minutes: Max distance farmers carry
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400m Run 10 Hang Cleans (135/95) 15 Burpee Over Bar 50 Double Unders
Tuesday 1. 3 sets of: One legged Deadlift x 6-8 Supine Ring Row x 10-12 Plank x 60 seconds 2. EMOM for 12 minutes 1- 45sec. Dumbell Push Press 2- 30sec. Box Jump Overs 3- 45sec. Kettlebell Swings
EMOM for 10 minutes Front Squat x 2 reps 2. For Time 30-20-10 Med. Ball Clean Push ups
1. 3 sets of: Seated Shoulder Press x 6-8 20m Sled Pull Side Plank x 30 second each side 2. 3 Rounds For Time: 400m Run 12 Deadlifts, body weight 24 Wall Balls
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