WEEKLY PROGRAM

	WARM UP	STRENGTH	METCON
MONDAY	2 Rounds 1 min Cardio of Choice 6 Inchworm to Squat 30sec Glute Bridge Marches 20sec Plate Bottom Squat Hold	Every 2 min x 4 sets Front Squat 5 reps @65% Rest 90sec 3 Sets 8reps SL RDL / leg 10reps Side Plank Hip Taps / side Rest 45s Use bodyweight or very light KB.	AMRAP x 10min 12 Med Ball Cleans 20m Plate Pinch Carry 20 Plate weighted Russian Twists
TUESDAY	2 Rounds 20-30sec Bear Plank Hold 10 Scap Push-Ups 10 Cossack Squat Shifts		Piece A Every 3 min x 6 sets 20m Bear Crawl 12 Supinated Ring Rows 40 DU / 100 SU Rest remaining time. Rest 3 min C) Piece B Tabata 8 Rounds 20sec Work / 10sec Rest Alternate between: Hollow Rocks American Swings
WEDNESDAY	3 Rounds 5 Tall Cleans 5 Front Squats with 2sec pause at bottom 5 Clean High Pulls 5 Front Rack Elbow Raises	Every 90 sec x 5 sets Power Clean 2 reps @60–65% Rest 90sec C) Handstand Skill 3 Sets 20sec Wall Facing Hold 10 Controlled Weight Shifts Rest 45sec between sets	AMRAP x 8 min 1 Wall Climb 12 Plate Ground to overhead 14 Box Step-Ups
THURSDAY	3 Rounds 8 Seated BB Good Mornings (empty bar) 8 Scap Pull-Ups 10 Dead Bugs 20 SU		B) Piece A AMRAP x 14 min 10 DL 50/35kg 30 Mountain Climbers 150m Run REST 3min C) Piece B For Time 3 Rounds 10 Kipping/ Butterfly Pull ups 10 Push-Ups 8 Broad Jumps Time Cap: 6 min
FRIDAY	2 Rounds 1 min Easy Cardio 12 Ring Face Pulls 6/side DB Windmill Press 20sec Hollow Hold	Every 2min x 4 sets Bench Press 5 reps @65%	AMRAP x 12min 12/10 Cal Row or Bike 10 Med Ball Sit-Up Throws 16 Alt Medball Reverse Lunges