FRIDAY 08.11.2017

A. 4 Sets:
Romanian Deadlift 8 reps @ 30X1
Rest 45 seconds
Bench Press 10 reps @ 20X1
Rest 45 seconds
KB Swings 20 reps 53/35
Rest 45 seconds

B. AMRAP 10:
5 Renegade Rows
20 DB Walking Lunges
(use same weights as you did for renegade rows)

WEDNESDAY 08.09.2017

A. 3 Sets:
Ring Rows 10 reps @ 2111
Rest 45 seconds
Russian Step-Ups 10 reps each leg
Rest 45 seconds
Dumbbell Shoulder Press 10 reps @ 2010
Rest 45 seconds

B. 2 Rounds for time:
40/30 Calories Rowing
50m Plate Overhead Walking Lunges 45/25

TUESDAY 08.08.2017

A. Every 2 minutes for 18 minutes (3 sets of each):
Station 1 – KB Death March 20 steps @ 2011
Station 2 – Side Plank 45 seconds each side
Station 3 – 50m Bottom’s Up KB Carry (25m each arm)

B. 3 Rounds for time:
30 KB Swings Swings 53/35
20 Push-Ups

MONDAY 08.07.2017

A. 4 Sets:
Alternating Front Rack Reverse Lunge 8 reps each leg @ 20X1
Rest 60 seconds
Weighted Strict Pull-Ups 8 reps
Rest 60 seconds

B. EMOM 10:
10 Thrusters
5 Burpees