Tuesday GS&C
15 MIN: work through the following aiming for 3-4 Rounds
1:00 Double KB Front Rack March
:30 – 1:00 Handstand or Plank Hold
15/15 Banded Twist
15 Arm Haulers
Complete as many rounds as possible in 16 mins of:
Row, 250m
15 Russian Kettlebell Swings, pick load
50ft walking lunge
STRENGTH SQUAD PROG
Deadlift and Strict Press Supersets
Monday GS&C
MURPH PREP
25 MIN AMRAP
Run, 400 m
15 Pull-ups
30 Push-ups
45 Air Squats
*Complete run in one effort and you may partition the Pull Up/ Push Up/ Air Squat reps however you like each round
Saturday GS&C
Every 5 mins for 25 mins do:
Run, 400 m
20 Dumbbell Floor Press, pick load
10 DB Row
Friday GS&C
Complete as many rounds as possible in 25 mins of:
30 Bike Calories
20 Sit-ups
10 Dumbbell Goblet Lunges
Thursday GS&C
On a 20:00 MIN CLOCK
5X3 Front Squats
Build load across sets
7 MIN AMRAP
10 Wallballs
40 Jump Ropes
STRENGTH SQUAD
Bench Press and Squat Supersets