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MONDAY
Single Leg Romanain Deadlift: 4 x 6/6 at the same weight, rest 45s between legs

AMRAP 20 as a team of 2:
Row Max Meters
Must switch every 2 minutes.
Before every row, complete 5 Burpees over the rower

TUESDAY
DB Strict Press
3 x 6 per arm at 100% your 10rm from your weak side.

Superset x 4
Bent Over Double DB Row x 12
30 Band Pull-Aparts
Rest 1 minute

400m
30 HSPU
800m
30 HSPU
400m

3 – 5 rds:
10 Roll-Outs
20s Side Plank per side

WEDNESDAY
Build to a heavy 3-Position Power Snatch in 15 minutes.

3 Rounds:
75 Double Unders
50 Air Squats
15 Power Snatches (115/75)

3-5 rds:
6/6 Turkish Sit-Ups
12 Sumo Good Mornings
6 Straight Leg Strict Toes to Bar or Leg Raises

THURSDAY
Team of 2:
Amrap 20min:
50 Push-Ups
6 Rope Climbs
50 Slam Balls 30/20
400m Run

FRIDAY
1 Arm High Pull
3 x 6 per arm at 100% 10RM from weak side

4 Rds:
5 Power Cleans 185/125
15 T2B

Overhead Carry
3 x 50m per arm at 100% your weak side 100m max, rest 1 minute between arms.

SATURDAY
“Saman”
8 Rounds:
13 Deadlifts 185/125
17 Wallballs 201/4
400m Run

SUNDAY
4 x 45:15
Box Jumps 24/20
Wall Walks
KBS 53/35
Rest

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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