Week of 1.22.18

 

Mon 22nd

Deadlift 5×3 (progressive)- then

Coffland (30 min cutoff)

Hang from a pull-up bar for 6 minutes(total)

Each time you drop from the bar, perform:

800-mt run

30 push-ups

Tue 23rd

Back Squats 4×10 (progressive)

3 RFT

21 Cal row

15 HSPUs

9 Rope climbs

Wed 24th

1 Mile run

150 Air squats

800 Meter run

100 Abmat sit-ups

400 Meter run

50 Burpees

200 Meter run

25 T2B

100 Meter run

Fri 24th

21-15-9, 135/95

Push press

Power Cleans

Cash out w/ 75 GHDs


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