Monday 7/15/24 - Friday 7/19/24

Monday
Back Squat
    •    5 sets of 5

AMRAP 20
    •    20 Calorie Row
    •    30 Push-ups
    •    40 Sit-ups
    •    50 Air Squats

Tuesday
AMRAP 25:
    •    7 Box Jump Overs (24″/20″)
    •    7 Pull-ups
    •    7 Power Snatches (75/55)
Every 5 Minutes [Starting at 0:00]:
400 Meter Run

Wednesday
Strict Press
5-5-5-5-5

10 Rounds [20 Minute Cap]:    500 Meter Bike
30′ Dumbbell Walking Lunge
10-1 Dumbbell Push Press
Dumbbells: (50’s/35’s)

Thursday
A1. Bent Over Dual KB/DB Row,
3 sets of 10-12 reps, building
A2. Chest to Wall Handstand Hold,
3 sets of 20-40 second holds

B1. Ring Rows, 3 x 10-12 reps
B2. Ring Dip Support Hold, 3 x max holds

10 Rounds for Quality
* 1/side Turkish Get-up (AHAP)
* 10 Alternating Russian Kettlebell Swings
* 15 Sit Ups
* 20 Russian Twists (Rx+ Plate Twists, 25/10)

Friday
Deadlift 3-3-3

Deck of Cards (focus on steady quality of movement)
    •    Single Leg Romanian Toe Touches
    •    Air Squats
    •    Hanging Knee Raises or Knees to Elbow
    •    Barbell Curls