WEEKLY PROGRAM

	WARM UP	STRENGTH	METCON
MONDAY	2 Rounds 1min Cardio of Choice 20sec Banded Front Rack Stretch 10 Glute Bridges 20sec Wall Sit	Every 2min x 4set Front Squat 5reps @72.5% Rest 90sec 3 Sets 10 Split Squat/Leg 20s Side Plank Rest 45sec between sets	For Time 50-40-30-20-10 DU / SU 150-120-90-60-30 BW Squats Time Cap: 10min
TUESDAY	3 Minutes Cardio Of Choice 2 Rounds 20m Farmers Carry 5reps/leg Reverse Lunge to High Knee 10 DeadBugs		4 Rounds 4 Min Work (AMRAP) 1 Min Rest 60sec Row / Bike 8reps/each SA DB Push Press 12 Box Step Overs Rest 3 Minutes In running clock for 8min Ladder 2-4-6-8-10-12... Toes2bar **After each round 3 Burpees
WEDNESDAY	2 Rounds 5 Tall Cleans 5 Front Squats 5 Clean Pulls	Every 90sec x 4set Power Clean 3reps @65% Rest 90 sec 3 Sets 25sec Wall Facing Hold 10 Weight Shifts Rest 45sec	For Time 5 Rounds of 15 Wall Ball 12 Box Step up 12 Up-Downs Time Cap: 10min
THURSDAY	2 Rounds 10 DB Zercher Goodmorning 10 Prone BTN Press (pvc bar) 20 SU		5 Rounds of 2 Min Work 1 Min Rest 8 SA Arm DB Snatch (R) 8 SA Arm DB Snatch (L) 20m/side DB Overhead Carry Max Shuttle Runs (10m) Rest 3 Minutes For Time 21-15-9 KB R. Swings (24/16) Sit-Ups Time Cap: 8min
FRIDAY	2 Rounds 10 Bulrarian Ring Row 6reps/side Half Kneeling SA Bottoms Up KB Press 20s Hollow Hold	Every 2min x 5set Bench Press 5reps @72.5%	AMRAP x 15min 150m Run 6 Floor Press starting 60/40kg 9 Kipping/Butterfly Pull ups