MONDAY: Back squats. An old friend returns. Running, jumping and pressing.

TUESDAY: Pull and push strength. All the wall balls. And a finisher on the rower.

WEDNESDAY: Barbell day. Overhead strength, heavy cleans and the put them altogether.

THURSDAY: Core and skipping work. Barbell and core work. Simple finisher.

FRIDAY: This will be the best you have had all week.