Week of 16-20 June

Monday, 16 June

Ok, today was fun, nice strength work and some cardio.

5x3 back Squats

5x3 bench press

5 x 500m row. 2 min rest between each. Max effort.

  

Tuesday, 17 June

Descending ladder (12-10-8-6-4-2)

Shoulder-to-overhead 95/75
Sumo Deadlift High pull 95/75
Burpees

Wednesday, 18 June

Team Work – Murph

One person works at a time

1 Mile run

100x pull-ups

200x Push-ups

300x Squats

1 Mile Run

Thursday, 19 June

3 rounds for time of:

30 Kettlebell Front Squats (Hold KB in front of you)
10 Burpees
10 Hang Power Cleans (135/115/95)

Cashout

50 strict toes to bar

Friday, 20 June

2 mile run – individual effort

If we run upstairs:

10 mountain climbers (5 per leg) AND

10 situps between lap

If outside:

4 tireflips AND 20 situps between laps