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3 rounds 8 135lb barbell deadlift 6 burpees 10 20lb kettlebell swing 10 15lb kettlebell snatch — Abs: 2x30 sec plank 3x20 heel touches 3x15 bicycle crunches 3x15 mountain climb — 5 sets 10 ball throws, 15lbs 40 sec plank 4 sets 12 hip thrusts 12 10lb db push press 3 sets 12 SDL 12 20lb db rows 30 sec ea side suitcase carry |
3 rounds
30 rope slams 30 ball slams 30 goblet squats 1 minute plank 20 minutes spin — Bench 5x5 60lbs accessory: 4x10 chest press 4x10 incline db chest press 4x10 incline flys 15 mins treadmill — back squats 5x5 80lbs 4x10 db Romanian deadlifts 4x10 goblet squats 4x10 reverse lunge 20 minutes elliptical — 5 rounds 10 lateral wall balls 10 suspension push ups 10 suspension inverted rows 10 box jumps 10 minutes spin |
Deadlift
5x5 185lbs Front squats 4x6 65lbs Leg press 3x12 200lbs Leg extension 3x12 80lbs Lying leg curls 3x12 80lbs Metabolic: 15 minutes spin 3 rounds 12 kb swings 10 inverted rows 8 burpees — Bench 5x5 85lbs Db press 3x12 30lbs Db flys 3x12 40lbs Metabolic: 15 minutes inclined walk 3 rounds 12 suspension push ups 10 plank reach 8 goblet squats — 45 minutes run — Back squats 5x5 95lbs RDL 4x6 135lbs Goblet squats 3x12 35lbs Lunges 3x12 |
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