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MONDAY
6 rounds with a partner:
400m run
Max meters on rower
*one person running at a time
*Score is time and meters rowed

4 rounds:
L-Hold x 15s
Curl-Ups x 10 with 5s hold at top
10 Push-Up T’s

TUESDAY
Slight incline BB Bench – 12 minutes to build to heavy 6, then 3 x 6 at 90%
Superset x 3:
Chest-Supported DB row x 10
Banded Face Pull x 15

50 DUs
30 Alternating DB Power Snatches 50/35
50 DUs
50 Push-Ups
50 DUs
30 Alternating DB Power Snatches 50/35
50 DUs

WEDNESDAY
Deadlift: 15 minutes to heavy 4 then 2×4 at 90%

4 min on, 1 min off x 3
12 Squats
9 RKBS 70/53
6 T2B
Low Score Counts

THURSDAY
Strict Chin-Up Tabata
Low reps counts.

45:15 x 4
DB Push Press 50/35
Box Jumps 24/20
Row
Rest

FRIDAY
10 Rouds: 1 min on, 2 minutes off
10 Lateral Burpees
Max Power Snatches in time remaining 135/95

SATURDAY
“Nancy”
5 Rounds:
400m
15 Overhead Squats 95/65

SUNDAY
30:30 x 5
Dball 150/100
Sled 180/135
Farmers Carry
Tire Flips

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

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