Monday
A.
Take 20-25 minutes to establish today’s 1-RM Back Squat
B.
Two sets for max reps, each against a 5-minute running clock, of:
500 Meter Row
15 Thrusters (95/65 lbs)
Max Reps of Bar-Facing Burpees
Rest 5 minutes between sets
Boom Lite
A.
Three sets of:
Back Squat x 8-10 reps @ 31X1
Rest 60 seconds
Kettlebell Windmill x 8-10 reps each arm
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
B.
Two sets for max reps, each against a 5-minute running clock, of:
500 Meter Row
15 Dumbbell Thrusters
Max Reps of Burpees
Rest 5 minutes between sets
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