150m Farmer's Walk 53/35 one handed
30 KBS 53/35
150m Run
30 V-Ups
150m Run
30 Weighted Step Ups 24/20
150m Run
30 Ball Slams 20/14
150m Run
30 Over head Walking Lunges (barbell/PVC pipe)
30 Super mans
150m Farmer's Walk 53/35 one handed
Tuesday
"IHOP"
10 Rounds for time of:
Broad jumps (inside the gym x 4)
10 Box jumps
10 Burpees
10 Mountain Climbers
FWOD
Muscle-up progression
or
10 x 2 Muscle ups
Wednesday
"The Advance Athlete"
5 Rounds for time of:
200m Backwards run
6 P.P. 135/95
12 Pull ups
6 HSPU
12 Hallow Rock
6 F.S. 135/95
FWOD
6 x 6 Hip Bridges
Thursday
"Turkish Thursdays"
On the minute every minute for 12 minutes complete:
4 TGU 53/35
10 DU's OR 40 Singles
Then...
On the minute every minute for 10 minutes complete:
6 TGU
4 Pull ups
Friday
400m Run
3 rounds of:
24 Goblet Squats 70/55
12 Knees to Elbows
6 Sprawls
400m Run
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