Focus
20mins - work up to your 5rm push press then do 3 x 5 (3sets 5reps)
Workout
20:20 x 8 = 16mins
(24 Intervals on timer clock)
Burpees
Double unders
Plyo push up
Core
V sit hold
Hip ext hold
Tuesday
Focus
15mins Weighted Pull Ups (strict) warm up to your 3rm weighted pull up then do 3x3 at this weight.
Workout
20min AMRAP
4 Toes to Bar (k2e)
12 kb swing (challenging)
16 lunge switch
1st drive way run
Core
Floor crunch
Prone cobra
Wednesday
Focus
20mins - warm up to your 5rm front squat then do 5 x 3 at this weight.
Workout
30:30 x 6 = 18mins
Rope climb (b2s)
Muscle up (ring dips)
Interval sprint
Core
MB rotations
TVA
Thursday
Focus
Hand Stand practice - learn it then practice it OR find your knew unbroken set - kip or strict!
Workout
25,10,5 (FOR TIME)
Hang Cleans (power or full)
Box jump
Wall ball
Core
Skipping rope
Friday
18mins - Warm up to your 3rm thruster then do 5x3 at this weight.
Workout
15min AMRAP
5 pull ups
10 dead lifts
15 weight plate G2OH
Core
SB superman
X over crunch
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