Workouts

Back Squats
5's
3 second hold at the bottom on the last set

Bench
5's

400 meter Run
4 Rounds of 5 TTB and 5 Push Ups
40 Wall Balls
4 Rounds of 5 TTB and 5 Push Ups
40 Thrusters (75/55)
4 Rounds of 5 TTB and 5 Push Ups
40 Box Jumps
4 Rounds of 5 TTB and 5 Push Ups
400 meter Run

Deadlifts
Heavy 3's

A) Barbell Bent Over Row
4 x 8
B)
DB Lat Raises x 6
DB Rear Raise x 10
x 4
C) DB OH Press 4 x 6

Squat Cleans
Triples
Find heavy single

Bench 6 x 4
Last rep- 3 second hold at the bottom

Landmine Row
4 x 8 es
Half Kneeling Aingle Arm Arnold Press
4 x 6 es

Front Rack Alternating Lunges
*from the ground
5 x 4 each side

Bench
Spottos

DB Bent Over Row
4x8
Kneeling DB Press
3x8

Front Squats
7,7,7,5,5,5,5,3,3,3,3,3

Front Rack Weighted Lunges
5 x 7es

Cleans
-Power
-Squat
Doubles

Bench
Triples
15 minutes
Seated Bicep Curls
4 x 8

Deadlifts
7's
25 minutes

Front Squats
Waves of 5

Active Hangs and Pull Up practice
5 Rounds
Pull Ups
Sets of 3
s/s
Bent Over Row x 7