Week of May 4, 2025

Monday
Strength Circuit - 35s on / 25s off
Weighted Glute Bridge
Russian Twists
DB Death March
Back Extensions/Superman

Part B
8 Rounds
10 Calories on Rower
10 DB Thrusters
10 Double Unders

Wednesday
Part A
4 sets
12/leg Bulgarian Split Squats
12 Weighted GHD Back Ext
12 Prone Banded Hamstring Curls

EMOM 16min
Min 1: Shuttle Sprints
Min 2: Parallete Shoot Through or L-Sit Hold
Min 3: Shoulder to OH with DB’s
Min 4: Rest

Friday
For max reps
2 minutes of: Thrusters
2 mins of: Back Squats 45# Max
1 min of: Pullups

5 min rest

For max reps
2 minutes of: Kettlebell Swings
2 minutes of: Back Squats
1 minute of: Rowing for meters

5 min rest

For max reps
2 minutes of: Clean & Jerk
2 minutes of: Back Squats
1 minute of: V-ups