WEEK 1
DAY 1
1. BACK / FRONT SQUAT 5 X 6 @ 60% / RPE 6
Rest 2.5- 3 min between sets.
Super Sets x 3:
2A. 12 X DUMBBELL BENCH CHEST PRESS (MEDIUM)
2B. 8L+8R X ONE ARM DB/KB BENT OVER ROWS (HEAVY)
REST 2 MIN
3.FINISHER*
6 MIN AMRAP
13. RUSSIAN KB SWINGS (HEAVY)
9 PUSH UPS
* IF TIME ALLOWS
DAY 2
1. BENCH PRESS / SHOULDER PRESS 5 X 6 @ 60% / RPE 6
Rest 2 min between sets.
Super Sets x 3:
2A. 12 x DOUBLE DUMBBELL LUNGES (MEDIUM )
2B. 6-8 X STRICT PULL UPS ( IF ELASTIC BAND THEN 10-12)
REST 2 MIN
3.FINISHER*
4 ROUNDS FOR TIME:
6 STRICT HANGING KNEE RAISES
7 DOUBLE KB FRONT RACK SQUATS ( MEDIUM)
* IF TIME ALLOWS
DAY 3
1. DEADLIFT 5 X 6 @ 60% / RPE 6
Rest 3 min between sets.
Super Sets x 3:
2A. 10 X RING DIPS
2B. 12 X RING ROWS
REST 2 MIN
3.FINISHER*
5 ROUNDS FOR TIME
5 HANG POWER CLEANS (MEDIUM)
5 BURPEES
REST 30 SEC.
* IF TIME ALLOWS
