WEEKLY PROGRAM

	WARM UP	STRENGTH	METCON
MONDAY
TUESDAY	2 sets: 6/side Cossack Squats 10 BW Squats 2sec pause at bottom 5/side Back + Forward Lunges 40m Dual KB Rack Carry	Back Squat 3 set × 8 reps @ 70% 1RM Tempo: 30X1 (3 sec down, explode up) Rest: 2min between sets C) Circuit 3 rounds: 8/side Bulgarian Split Squats 12 Banded Hamstring Curls 15 Calf Raises rest 60sec between rounds	AMRAP x 10min: 14 Goblet Alt Reverse Lunges 10 Box Jumps 10 Toes2Bar
WEDNESDAY	2 sets: 15 Band Pull-aparts 5/side SA DB Half Turkish Get Up 20m/side 90 deegre Bottoms up KB Carry	Half Kneeling Landmine Press 3 sets × 10 reps/side Tempo: 20X1 Rest: 1:30min between sets C) Circuit 3 rounds: 12/side DB Incline Press 15 Bench Dips 12 DB Lateral Raises 15 Crush Grip DB Skull Crusher rest 60sec between rounds	Every 90sec × 6 rounds: 12 Wall Balls 12 Push-ups Max Shuttle Runs in remaining time
THURSDAY	2 sets: 4 Inchworms 10reps/side KB Ballistic Row 10 Sumo Stance DB Goodmorning	B) Strength: Sumo Deadlift 3set × 8 reps Rest: 1:30min between sets Circuit 3 rounds : 10 Bent Over BB Row 8-10 Chin-ups (banded/ring rows) 15 Weighted 45 Degree Back Extensions 12 Banded Face Pulls rest 60sec between rounds	For Time: 40 DU / 120 SU 30 R. Swings 15 Power Cleans (50/35kg) 30 R. Swings 40 DU / 120 SU Time Cap: 12min
FRIDAY	2 sets: 90sec Cardio 8reps/side Cursty Squat 8 Ring Y Rows 5 1:1/4 Push-up	Full Body Circuit 3 rounds : 12 Dual DB Thrusters (light: 15/10kg) 10 Pull-ups (or ring rows) 12 Dual DB Romanian Deadlifts 15/side Plate Russian Twists 10/side Ipsilateral DB Box Step up Rest 90sec between rounds	For Time: 40 Cal Row/Bike 30 Alt DB Clean & Jerks (22.5/15kg) 20 Box Jump Overs 10 Burpee to target 20 Box Jump Overs 30 Alt DB Clean & Jerks 40 Cal Row/Bike Time Cap: 15-18min