Monday
Metcon
22.Castro
AMRAP 15
4 Wall Walks
8 Shuttle Runs
12 Dumbbell Snatches
Aim
Skill Development / Self Talk
Mobility
Cactus Stretch
Hurdler Stretch
Tuesday
Strength
A) Front Rack Lunges
4 x 8
B) Banded Pull Ups/Chin Ups
4 x 7/13
Conditioning
Alt EMOM 16
40 seconds erg
15-20 seconds ring support
Mobility
Single Leg Saddle Stretch
Wednesday
Metcon
“Never Scared”
10 Rounds
4 Strict Handstand Push Ups
8 Box Jumps 24/20″
12 Kettlebell Swings 24/16Kg
Aim
Muscle Endurance / Enthusiasm
Mobility
Box Shoulder Stretch
Box Pigeon Stretch
Thursday
Metcon
“Bad Company”
800m Run
30 Squat Clean Thrusters 70/45Kg
800m Run
Core
EMOM 10
L-Sits
Friday
Strength
Overhead Squat 1RM
Metcon
21 Cal Ski
15 Bar Facing Burpees
9 Overhead Squats 60%
Saturday
Structure
1A) Double Kettlebell Front Rack Carry
3-4 x 50′
1B) Stiff Legged Sled Crawl
3-4 x 50′
2A) Ring Rows
3-4 x 8-12
2B) Backwards Sled March
3-4 x 50′