Daily Workout #43

Monday
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Strength
Sand bag box step ups
Single leg broad jumps

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Conditioning
In pairs:
45 seconds work 45 seconds rest
Max cal air bike whilst partner does 5 sand bag bear hug squats and holds sand bag bear hold for remaining time.
Sandbag Weight 60/40
6 rounds each

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Tuesday
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Strength
A) 15 ring rows & dips
B)HSPU
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Conditioning
‍0-3mins
2 Rounds
8 Pull Ups
4 Devils Press 45/35
8 Box Jumps

3-6mins
2 Rounds
10 Pull Ups
4 Devils Press
10 Box Jumps

6-9mins
2 Rounds
12 Pull Ups
4 Devils Press
12 Box Jumps

9-12mins
2 Rounds
14 Pull Ups
4 Devils Press
14 Box Jumps

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Wednesday

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Strength‍

A) Push press
B) TTB
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Conditioning
20min AMRAP
20 V Ups
50 double unders
1 Park Run

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Thursday

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Strength

A) Hang muscle clean + push press
B) Hang power cleans + push jerk
Hang squat cleans

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Conditioning

For Time:
9 Hang Squat Cleans 80/60
9 Wall Walks
9 Hang Squat Cleans
7 Wall Walks
9 Hang Squat Cleans
5 Wall Walks

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Friday
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Friday Therapy...

In pairs complete:

100 deadlifts

100 HR Burpees over the bar

100 sand bag over the bar

1 mile sand bag carry