Monday
MetconStrengthFront Squat 8-8-8-5-5DB Bench 8-8-8-8-8
Conditioning4 Strict Pull Ups8 Cal Air Bike12 Weighted Sit Ups 15/10kg
AimStrength & Sweat
MobilityPec StretchQuad Standing Stretch
Tuesday
MetconProspect theory5 Rounds For Time10 Cal Ski/Row20m Burpee Broad Jumps30 Crossovers20m Sand Bag Carry10 Cal Ski/Row
AimEngine Builder
MobilityHalfmoon StretchBretzzel Stretch
Wednesday
MetconStrengthDeadlift 8-8-8-5-5Ring Dips 5-5-5-5-5
Conditioning8 Shuttle Runs6 Strict Leg Raises/Knee Raises4 Dumbbell Thrusters 22.5/15kg
AimStrength & Sweat
MobilityStraddle StretchRing Pec Stretch
Thursday
MetconFlutterbyBuy in 1Km Run5 spherical of:5 Energy Snatch 52/36kg5 Strict Pull Ups5 Strict Hand Stand Push UpsCash out 20 Burpee Wall Balls 20/14lbs
AimSkill work whereas out of breath
MobilitySamson StretchBretzzel Stretch
Friday
MetconStrengthBulgarian Squat 5×8+8Barbell Row 8-8-8-8-8
Conditioning30 Field Soar Overs 20/24”40 Cal Ski/Row50 Double Unders
AimStrength & Dash
MobilityBox Pigeon StretchBOX Shoulder Stretch
Saturday
MetconLegolas1 Legless Rope Climb9 Burpees Over The Bar7 Energy Clear 70/47kg7 Chest To Bar Pull Ups
AimGrip Endurance & Pacing
MobilitySeal rock StretchFigure 4 Stretch
