Monday: Barbell Complex
Tuesday: Back Rack Lunges
Wednesday: Cardio and ROPE CLIMBS
Thursday: Deadlift/Press and Benchmark
Friday: Front or Overhead Squat
Every 90sec All 10 Reps on One Leg
Rear foot can be elevated if you’d like (Bulgarian)
Record it as a set of 20
15min AMRAP
2 Rounds of
50/40 Cal Row
50 American Swings 53/35
Directly into
Max Burpee Pull-ups
Everyone Get at least 2 minutes of Burpee Pull-ups