Monday: Back Squat
Tuesday: Press & Pull-up
Wednesday: Core & Cardio
Thursday: Barbell Complex
Friday: Bench and Deadlift
Starting at roughly 50-60%
Every 3 minutes
Increase 5% with a good set that you feel you could do 12+
Get as far as possible in 18min...
4 Rounds of:
8 Toes-To-Bar
8 DB Push Ups 50s/35s
Immediately into;
4 Rounds
8 DB Cleans 50s/35s
8 DB Lunges
Then Go back Through with 3 Rds then 2 then 1
If you finish all 20 Rounds put the time in comments