Monday
MetconHandsome9-15-21-15-9Pull UpsPower Snatches 43/29kg
AimGrip and Shoulders
MobilityLat StretchQuad Stretch
Tuesday
MetconStrengthBarbell Bench Press 8-8-5-5-3-3Dumbbell RDLs 8-8-8-8-8-8
Conditioning200m Run10 Sit Ups10 Wall Balls 20/14lbs
AimStrength
MobilityPec StretchPigeon Stretch
Wednesday
MetconPendulum5 Rounds for time of:8 Hand Stand Push Ups40 Double Unders8 Toes To Bar40 Double Unders
AimCore & Shoulders
MobilityCalf StretchWall Hinging Stretch
Thursday
MetconAd libitumIn a 3 min window do:10 Cal Air Bike8 Dumbbell Clear 22.5/15kg10 Field Leap Overs 24/20″8 Dumbbell Jerk 22.5/15kg*Relaxation for two min
AimLegs & Lungs
MobilityBox Shoulder StretchBox Pigeon Stretch
Friday
MetconHedonism2 Wall Walks400m Run6 Reverse Lunges 22.5/15kg8 Burpees Over Dumbbells
AimCore & Legs
MobilityFigure 4 StretchSamson Stretch
Saturday
MetconTogether “1989”50 Cal Row50 Dumbbell Snatches 22.5/15Kg40 Cal C2 Bike40 Dumbbell Burpee Deadlifts 22.5/15Kg30 Cal Ski30 Dumbbell Field Step Overs 22.5/15Kg
AimStrength Endurance
MobilityBox Pigeon StretchBox Shoulder Stretch
