Monday: Barbell Complex
Tuesday: Back Rack Lunges
Wednesday: Cardio and ROPE CLIMBS
Thursday: Deadlift/Press and Benchmark
Friday: Front or Overhead Squat
EMOM 30
15/10 Cal Bike or 15 Box Jumps 24/20
15 GHD Sit-ups
15 Shuttle Runs
Max Rope Climbs
Rest