Workout

WEEK OF JANUARY 16

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DAY 1

Strength
12-10-8-6
Deadlift
KB Jerk

3x
8 Single Leg SB Hamcurl/ side
10 Chin Ups

Finish
45 sec on/ 15 sec off
Ski erg
SB Knee Tuck
Jumping Lunge
Marching Side Plank

DAY 2

Strength
12-10-8-6
FSQ
Dips

3x
10 Ring Rows
8 Single Leg SB Bridge/side

Finish
KB Carry Medley 3x
>< OH
><Rack
><Farmer
Finish w/ 100 Abmat Sit Ups

DAY 3

Strength
12-10-8-6
Bench Press

2x
250 Meter Row
25 BB Thrusters
25 Pull Ups
25 SQT Thrusts
25 Sit Up/ Get Up

Finish
4min KB Snatch
1min Rest
4min KB Jerk

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