Cardio circuit 20s on 10s off -3 min per movement 6x each movement before moving to the next Wall balls caloriesBurpeecaloriesSkippingCalories PullupscaloriesBox jumpsCaloriesAir squatCalories
20-:30/:30 x 32Push up Arch hold BicyclesHollow hold Ring rowRing row hold Ring dipTop of ring dip hold
Bench press @21X1 10-8-6-4-2-2-2-2 Alernating gorilla row, 12 reps x 3 heavy sets Dumbbell pull-over, 10 reps x 3 heavy sets Side lying dumbbell external rotations, 12 reps per side x 3 sets
16 min EMOM6 TTB25’Seal slider10 Plank rotates25’Seal slider 10 rounds.3 single arm devils press3 oh step back lunges
20 minutes, for quality:10 reps per side, deficit single-leg calf raise10 reps per side, knee over toe lunge10 reps per side, single-leg hip thrust20 alternating mini band march 3 rounds for time:600m run30 wallballs20 burpees OR 3 rounds for time:400m run25 wallballs15 burpees
9 Min emom Ab wheel roll outsWeighted dead bug Lateral burpee Every 4:00 x 3 MWG = 12 min200m run 12 Box jumps 6 Toes to bar EMOM 6 accessoryDelt fly Banded seated hip abductors
Skill: Double unders, Rope climbs 5 rounds, for quality:50 double unders or 60s of practice2-3 rope climbs200m easy jog
3 set:5 inchworms + 1 push-up/each10 good mornings3 set:3 partial range of motion wall walks10 staggered stance good mornings/leg3 set::30 wall-facing handstand hold10 Kang squats3 set:3 wall walks 20-18-16-14-12-10-8-6-4-2Deadlifts (85/115 lb)– Complete 2 wall walks between each set.
Back squat x6 reps, 3 warm-ups @21X1 + 3 tough sets @20X1 1-2 warm-ups + 3 tough sets: 6 barbell RDLs, 12 dumbbell walking lunge steps 4 sets, alternating with a partner: 10 – 15 band assisted Nordic curls
3 rounds 8 Front foot elevated DB split squat R8 Front foot elevated DB split squat R10-12 DB in between feet Quad extension5 Slider side lung to bowler squat R5 Slider side lung to bowler squat R 10 min AMRAP 200 Run 12 Sumo DL HP 200m single KB carry
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