Day 6
Back Squats
1×5 @70% 1×3@75% 2×3@80 1×3@85%
Front Squats
2×5@70% 1×3@75% 1×2@80%
Day 7
Bench Press 1×7@70% 1×3@75% 2×3@80% 1×3@85%
MetCon – 8 Rounds: 8 Barbell Sit Ups 4 Wall Walks
Day 8
16 Minute Stations Transition EMOM. You have 60 Seconds to complete the perscribed number of reps and movement. Rest the remainder of the minute. If you do not complete the prescribed number of reps, stop and move the next station at the minute.
16 Kettle bell swings (72/54)
8 Muscle Ups
16 Box Jumps 24/20
8 Power Snatch (135/95)
Day 9
Back Squat
1×3 @75% 2×3 @80% 2×3@85%
Front Squats
1×3@70% 1×3@75% 1×3@80% 1×2@85%
Day 10
Strict Press
1×5@70% 1×3@75% 2×3@80% 1×2@85%
Weight Ring dips 5×5 AHAPP
Turkish Get Ups 3×3 AHAPP
AHAPP – As Heavy As Perfectly Possible.
