WEEK OF 5/21/2018

Monday

Strength
5 Sets
8 KB Deadlifts
16 Lying Band Leg Raises

Conditioning
3 Rounds
Run 400m
15 Ball Slams
15 Push Ups

Tuesday

Strength
5 x 5 Back Squat (increase weight as appropriate)

Conditioning
21-15-9 reps of
KB Swings
Jump Lunges
Band Rows

Wednesday

Strength
5 x 5 Shoulder Press (increase weight as appropriate)
20 sec plank hold between sets

Conditioning
AMRAP in 20 mins
Row 100m
5 Plate Walk Ups
5 Hanging Knee Raises
Row 200m
10 Plate Walk Ups
10 Hanging Knee Raises
Row 300m
15 Plate Walk Ups
15 Hanging Knee Raises
Row 400m
20 Plate Walk Ups
20 Hanging Knee Raises
Continue Pattern for 20 mins….

Thursday

Strength
EMOTM for 12 mins
6 Hang Power Snatch (3/arm)
3 Tall Box Jumps OR 6 Step Ups (3/leg)

Conditioning
50-40-30-20-10 reps of Double UndersĀ  OR 3x Single Unders
25-20-15-10-5 reps of Burpees