A: 1 min plank
20 knee tucks
20 V-ups
Rest 1 minutes
x3
B: 3 RFT of
400m run
20 WB
rest 4 mins
3 RFT of
80 DU
20 HSPU
A: 1 min plank
20 knee tucks
20 V-ups
Rest 1 minutes
x3
B: 3 RFT of
400m run
20 WB
rest 4 mins
3 RFT of
80 DU
20 HSPU
A: Deadlift
1x10 at 40%
1x8 at 50%
1x6 at 60%
4x5 at 70%
B:Strict Press
Work up to a heavy 4RM
Remove 10%
Perform a 3x3 at this new weight
B: Accessory - "use weights that are slightly heavier than last week"
4x12 bicep curls
3x12 single arm heavy rows