Monday
5x3 Back Squat
*Use 110% of what you used for the 5x5 Back Squat
Alternate with
15 Band Pullaparts
5-10 Ab Rollouts with a Barbell
75 Jumping Pullups
75 Push-ups
75 Heels to Heaven
75 Over Shoulder Med Ball Toss
Wednesday
4x8 Deadlifts
Use 85% of what you used for the first two weeks of the year at your 4x6 sets.
Every 4 minutes for 4 sets
In 3 minutes, complete:
300m Row
16 Russian Twists with Dumbbell (total touches)
16 Kettlebell Swings
8 Goblet Squats
Friday
5x3 Strict Press
Alternate with
10 Band Pullaparts
5 KB Pull Through
For time:
Run, 800 m
30 Box Jumps, 24/20 in
Run, 400 m
20 Box Jumps, 24/20 in
Run, 200 m
10 Box Jumps, 24/20 in