WEEKLY PROGRAM

	WARM UP	STRENGTH	METCON
MONDAY	2set 90sec Cardio Of Choice 12 Banded Good Mornings 10 BW Squat 8/8 Reverse + Lateral Lunges	Back Squat 5set x 5reps 70-85% @ 20x1 Rest 1:30min Between set	AMRAP x 10min 800m Bike 12 A. Swings 20 Jumping Lunges
TUESDAY	2set 30sec Prone Swimmers 20m Dual DB Overhead Carry 10-20m Crab Walk	Strict Press 5set x 5reps 70-75% @ 20x1 Rest 1:30min Between set	Every 90sec x 10set 6 Push Press 35/45kg 6 Box Jumps
WEDNESDAY	2set 15 Banded High Pull 10reps Goblet Heel Sit 12 Lateral Banded Steps	1) Every 1:30min x 3set 3 Hang Power Clean @ 60-70% 2) Every 1:30min x 3set 2 Power Clean @ 75-80%	AMRAP x 12min 5 Power Clean (40/50Kg) 10 Toes2Bar 15 BW Squat
THURSDAY	2set 10 Scap Pull ups 8/8 SA Ring Row 20m Bear Crawl	4set of Strict Pull ups Max reps Rest 90sec between set 4set of Deficit Push ups Max reps Rest 60sec between set	For Time 40 Wall Balls 30 DU / 60 SU 20 Dual DB Box Step overs 10 Burpees Over DB
FRIDAY	2set 8/8 SL Hand Supported BW RDL 12 Glutebridge 2sec Pause at Top 8 Prone I/Y/T	Deadlift 5set x 3reps Build a Heavy Triplet Rest 1:30-2min Between set	For Time: 21-18-15-12-9-6 Cal Row / Bike Alt DB Snatch Sit ups