Lunes
STRENGTH EMOM 12 MINUTES A: 10 ring rows B: 10 push ups C: 10 KBs strict press CONDITIONING (use a medball or slamball) |
Martes
CONDITIONING
¡Use lightweight! AMRAP 3 MINUTES |
Miercoles
STRENGTH EMOM 10 MINUTES A: 8 DB romanian deadlift B: 10 Heavy Ktb swing MIXED STRENGTH & CONDITIONING |
Jueves
CONDITIONING 5 rounds of 400 meters run / 500 meters row 10 DB Thrusters 15 sit ups or toes to bar 10 burpees |
Viernes
STRENGTH Pull ups 1xMAX UB REPS THEN for quality 3×50% *go strict if you can perform over 6. CONTROLLED INTENSITY TRAINING |
Sabado
On Pairs
3 rounds of 3 rounds each, I go you go 3 rounds each, I go you go 3 rounds of |