FUNday

MAX Reps in 21min of:

1 min Pull-UPs

1 min Squats

1 min KB Swings (53/35)

1 min Push-Ups

1 min Hollow Rocks

1 min POH Lunges (25/15)

1 min Strict Presses (75/45)

1 min Mt Climbers

1 min DB Push Press (40/25s)

1 min Box Jumps (24/20”)

1 min Shuttle Runs (10 m)

1 min Wallballs 

1 min Ball Slams 

1 min Burpees

1 min Bench Presses (50/35 kg)

1 min Deadlifts (185/135)

1 min Wall Sit

1 min Supine Ring Rows

1 min Plank Hold

1 min Toes-2-Bar

1 min DB Snatches (55/35)

Thursday

BOX Squats: 5-5-5-5-5

MAX Height Box Jumps

SLED Reverse Drags

Wednesday

4 Rounds for TIME of: 

 Anchor RUN

 11 Bench Press (135/85)

 11 Pull UPs

 11 Push Press (115/75)

Keeping A Resilient Back as We Age

Tuesday

Hang Power Snatch 3-3-3-3-3 

        then…

4 Sprint Rounds of:

 500m ROW/SKI (2 each)

 5 Wallwalks 

Complete rounds AFAP

Rest as needed b/n rounds

Monday

21-18-15-12-9-6-3 reps for TIME of:

 Double Unders 

 GHD Situps / Hollow Rocks

 Deadlifts (185/125)