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Monday’s Workout

Part 1

3×10 Back Squat

Pull Sub 1:25/500m For As Long As Possible

3 Minute Rest

Pull Sub 1:30/500m For As Long As Possible

3 Minute Rest

Pull Sub 1:35/500m For As Long As Possible

3 Minute Rest

Pull Sub 1:30/500m For As Long As Possible

3 Minute Rest

Pull Sub 1:25/500m For As Long As Possible

Tuesday’s Workout

Part 1

3×10 Bench Press

Part 2

EMOM 12

Minute 1-Max Unbroken Bench Press

Minute 2-3 Rope Climbs

Wednesday’s Workout

5 Rounds For Time

1500m Bike

12 Burpee Over Bar

9 Hang Clusters

Thursday’s Workout

Part 1

3×10 Romanian Deadlift

Part 2

AMRAP 15

5-10-15-20-etc

DB Snatch

GHD Sit Ups

**Start each round with 60 Double Unders**

Friday’s Workout

Part 1

3×10 Weighted Chin ups

Part 2

3 Rounds For Time

20 C2B Pull Ups

35 Box Jumps Overs

50 Push Ups

Saturday’s Workout

For Time

75 Weighted Step Ups

1 Mile Run

50 Weighted Step Ups

800m Run

25 Weighted Step Ups

400m Run