Thursday 6-8
1. For Time: Row 2000m 150 Double Unders 200m Walking Lunge Steps 2. L-Sit Hold 3x:30s, rest as needed between sets.
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Wednesday 6-7
1. Back Squat 3×3 70% 2. 12-9-6 For Time: Squat Clean (165/115) Box Jump (36/30″)
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Tuesday 6-6
1. Mobility: Pecs & Adductors 2. For Time: Run 800m 30 Pull Ups 30 Burpees Run 400m 30 Burpees 30 Pull Ups Run 800m
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Monday 6-5
1. Performance: Nose-to-Wall Strict Handstand Push Up+Handstand Hold 5×3-5 reps+:15s hold on last rep, 2:00 rests between sets. OR Fitness: Back-to-Wall Strict Handstand Push Up+Handstand Hold 5xx3-5 reps+15s hold on last rep, rest 2:00 between sets. 2. 10-9-8-7-6-5-4-3-2-1 For Time (115/75): Sumo Deadlift High Pull Push Jerk
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