Thursday

EMOM for 10min alternate b/n:

 7 1arm DB Bench Press*

 7 1arm DB Rows*

                           -

*7 reps each arm

1 1/4 Back Squat: 5-5-5-5-5 reps

Wednesday

AMRAP in 20min of:

 10 Pull-UPs

 20 Box Jumps

 30m Bear Crawl 

 5 Shuttle RUNs

Strength Training for the Lungs

Tuesday

3 Sets- 7reps for each Movement:

Bulgarian Split Squat*

Single-Leg Deadlift*

Single-Leg Box Step-downs*

Hip Thrust

*7 reps each leg

Monday

5 Rounds for TIME of: 

 200m RUN

 20 Penny Flips*

 20 OH Lunges*

*45/25 lbs.

Hard work is so often the answer.

The question is so often irrelevant.

                              ROSS EDGLEY

FUNday

In TEAMs of 2

AMRAP in 20min of:

 20 Double Unders 

 7 Box Jumps

 7 Pull-UPs

 7 GHD Situps

 7 Goblet Squats (53/35)

 7 Wallballs

 7 1arm KB Snatches (53/35)

1* person working at a time

Alternate after each movement 

Go UNBROKEN, Smooth= FAST