Workout of the Day

Friday GS&C

Deadlift 6-6-6-6

Start Light-Moderate and build to Moderate-Heavy.

For time:
25 Deadlifts
50 Wall Balls
25 Deadlifts

Thursday GS&C

3 rounds for quality of:
12 Dumbbell Hammer Curls, pick load
20 Banded Tricep Pull Downs

4 rounds, each round for time, of:
Run, 400 m
10-20 Tuck up/ Vup
Run, 200 m
10 Toes-to-something

Rest 2 mins between each round.

STRENGTH SQUAD PROG
Bench Press and Squat Supersets

Wednesday GS&C

Back Squat 1×2

Build to a Heavy 2-Rep.

5 rounds for time of:
10 Box Jumps/ Step Ups
10 Front Squats
10 Burpees

Tuesday GS&C

15 MIN: work through the following aiming for 3-4 Rounds
1:00 Double KB Front Rack March
:30 – 1:00 Handstand or Plank Hold
15/15 Banded Twist
15 Arm Haulers

Complete as many rounds as possible in 16 mins of:
Row, 250m
15 Russian Kettlebell Swings, pick load
50ft walking lunge

STRENGTH SQUAD PROG
Deadlift and Strict Press Supersets

Monday GS&C

MURPH PREP
25 MIN AMRAP
Run, 400 m
15 Pull-ups
30 Push-ups
45 Air Squats

*Complete run in one effort and you may partition the Pull Up/ Push Up/ Air Squat reps however you like each round