WEEKLY PROGRAM

26/05 - 30/05

	WARM UP	STRENGTH	METCON
MONDAY	2set 12/12 Lateral Banded Steps 8 Ring Rows 8/8 MedBall Forward Lunge with twist	Every 1:30min x 5set 6 Back Squat @ 70%	EMOM x 12min 0-1min: 40 DU / 100 SU 1-2min: 14/16/18/20 Wall Ball 2-3min: 10/12/14/16 ToesBar
TUESDAY	2set 20sec-30sec Supinated Passive Hang 12 Reverse Snow Angels 16m/side SA Bottoms Up KB Carry	Every 2:30min x 3set Push Press 5reps @ 50%-60% (2sec eccentric) REST 2:30min Every 2:30min x 3set 1-1/4 Bench Press 5reps @ 60%-70%	For Time 50 BW Squats 40 KB R. Swings 30 Weighted Sit-Ups 10 x 8m Shuttle Runs 10 Burpees
WEDNESDAY	2set 25sec Squat Pulse 12 Band Pull Aparts 10 Glutebridge (2sec Pause) 6/6 Side Plank Rotation	4set Goblet Bulgarian Split Squat 6 each leg + 20 Banded GoodMornings Rest 1:30min between set	AMRAP x 12min 8 SA DB Hang Clean (R) 8 Box Jumps 8 HRPU 8 SA DB Hang Clean (L)
THURSDAY	2set 12 Scapula Push Ups 12 Scapula Ring Row 8/8 SA DB Cuban Press	EMOM x 5min 5 Hang Muscle Snatch @ 45% 2min REST EMOM x 8min 0-1min: 5-7 Strict Chin Ups 1-2min: 5-7 Strict Ring Dips	AMRAP x 10min 4 SA DB Thruster (R) 6 Kipping Pull ups 8 V-Ups 4 SA DB Thruster (L)
FRIDAY	2set 5 Inchworm + Push up 10/10 SL Elevated Glutebridge 10 Leg Raises	3 Superset 8-10 Banded Nordic Curls (2sec eccentric) 10sec rest 20 Banded Prone Hamstring curls 1:30min Rest between set	Every 3min x 5 Rounds: 16 Alt DB Power Snatches 12 Jumping Lunges 6 Cal Row/Bike