May 5 thru May 10

5 May

Monday and Tuesday

A. Back Squats 3×20 add 5 lbs to each weight from last week

B. 4 Rounds for Time 

15 DB Thrusters 35/25, 30/20, 20/10

15 pushups

400m Run

Wednesday and Thursday

A. 3×20 Strict Press (make sure you get all 20 done without setting the bar down. If not drop the weight

rest 90sec

3×10 Barbell bent over row (Pendlay Row)

rest 90sec

B. Tabata Intervals

8 sets of 20 sec of exercise followed by 10sec rest. Complete all 8 sets of each exercise before moving onto next exercise

KB Swings (only aim for should height) 70/53, 53/35, 44/28, 35/28

Leg Levers

Dive Bomber Pushups

Friday and Saturday

A. 3×20 Deadlift (try adding 5 lbs from last week)

B. ARAMP 20min

400m Run

20 Wall Balls

20 Box Jumps




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