Tuesday – DL Speed/CGBP with Chains + Rowing LEnd
A1. DL @ 12X1, 2 reps @ 50% RM x 12 sets, 30 sec @ blue banded @ 210 lbs
A2. CGBP with Chains @ 20X1, 2 reps @ 30% RM + Chains x 12 sets, 30 sec @ 115 lbs + 80 lbs of chains
B. 6 x Row 300m @ 97%, rest 6-8 min b/t sets
52-55 seconds between each one.
Wednesday – MAP Multi
5 min @ 85-90%:
10 Wall Balls – 20#
10 Box Jumps – 24″ – step down
5 Rounds total
–5 min rest
5 min @ 85-90%:
10 KBS – 32kg
35 Double Unders
4 plus 11
–5 min rest
5 min @ 85-90%:
10 cals Airdyne
10 burpees
4 plus 10 burpees
–5 min rest
5 min @ 85-90%:
10 Hang Power Clean @ 95lb
20 Walking Lunges
5 Rounds
–5 min rest
5 min @ 85-90%:
Run 100m
10 burpees
4 rounds plus run 100 m + 5 burpees