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Back Squats: 2 x 5 @ 80% of 3RM


GHD Back Extensions: 3 x 5

Strict Pull Ups: 3 x 5


27-21-15-9 Reps:

Box Jumps

Push Ups(Feet on your box)

Kettlebell Swings


Every 4:00, 120m Sprint



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4 Rounds:

300m Row

10 Lateral Burpees


5 Rounds:

50 Double Unders

20 Dumbbell Snatches



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E2MOM x 5

3 Power Cleans

3 Thrusters

Every 2 min for 10 min (5 rounds), perform 3 reps of each movement. Start light. Work up to finish heavy.


EMOM9

1) 2 Wall Balls, 2 Chest to Bar Pull Ups

2) 4 Wall Balls, 4 Chest to Bar Pull Ups

3) 6 Wall Balls, 6 Chest to Bar Pull Ups

...etc.



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