Wednesday:
Three sets of:
9 Deadlifts @ 21X1 + 6 Romanian Deadlifts @ 4011
(you can use kettlebells or a barbell for these)
Rest 2-3 minutes
Conditioning: Run + Thrusters + Burpees
Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run
12 Thrusters 95/65
12 Lateral Burpees over the Barbell
400 Meter Run
Thursday:
Two sets of:
250 Meter Row
Banded Glute Bridges x 10 reps
Bench Press (barbell only) x 10 reps
Bench Press
Three sets of:
Tempo Bench Press x 5 reps @ 5050
(use either a barbell or dumbbells)
Rest 2 minutes
Strength Accessory Work
Three sets of:
Dumbbell Z-Press x 12 reps @ 2111
Rest 30 seconds
Strict Pull-Ups x 5-6 reps (add weight if you can)
Rest 30 seconds
Push-Ups + KB Swings
Three rounds of:
15 Tempo Push-Ups @ 1111
20 Russian Kettlebell Swings
Max Reps Conditioning
Five sets for max reps of:
60 seconds of Assault Bike, Ski Erg or Row
immediately followed by…
60 seconds of Dumbbell Devil’s Presses
Rest 4 minutes
Three Sets of:
Pallof Press x 10 reps @1111 (right side)
Pallof Rotations x 10-15 reps (right side)
Pallof Press x 10 reps @1111 (left side)
Pallof Rotations x 10-15 reps (left side)
Support in Rings x 30-60 seconds
Rest 60 seconds