Monday

WU: 10min

• 10x Plank Jax
• 5x Push Ups
• 10x Scorpions
• 100m jog
  

AMRAP 10min:

• 10x Floor Press @ 15-20% bw (each hand)
• 10x Sit Ups
• 10x Squat Jumps
  

4rds

• 12x Alternating S.A. Swings (total)
• 4x Tukish Get-Ups (total) (heavy but doable)
• 6x Single Arm KB/DB Clean R/L (15-20% bw)
• 10x Plank Twist (total)
  

Fusion 2rds

• 10x Supine Floor Angels
• 5 BREATH Chest Opener
• Child’s Pose TTN

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Tuesday

WU: 8min

• 8x PVC back squat 
• 12x KB swings 
• 20x Lateral Line jumps
• 20x Front to back Line Jumps
• 4x Slow Squat to Fold
  

Back Squat 20 min

• 10x light
• 8x Moderate*
• 5x Moderate +* 60%
• 5x Heavy 70%
• 5x Heavy +

*(Foam roll if needed) 

10x Alternating Toe Touches btw rds 

Met Con

4rds

• 10x total Walking Wtd Lunges (heavy but doable)
• 8x T2B / 12x Seated Knee Tucks
• 10x Wall Shots
• 10x Alternating DB Snatch (alternating total)
  

Fusion: 2rds

• Vinyasa to high lunge R/L
• 8x Scorpions
• 10 breath Pigeon Stretch RL

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Wednesday

WU: 10min

• 8x KB Good mornings 
• 8x S.A. Row R/L
• 8x Sprawls
• 100m Jog
  

Strength Conditioning: Pendlay Row 

(Strict Row! Ground to Chest back to Ground)

4rds 

• 8x Pendley Row (35-95# reco.)
• 8x DB Side Raises btw Rds
  

METCON

4rds

• 8x Wall Ball
• 8x Burpees
• 200m Run
  

Tabata:

Plank DB Row (Alternating)

Fusion: 2rds

• 10x Alt Supermans
• 10x Side Lying Openers R/L
• 30 sec Kneeling Adductor L/R

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Thursday

6 min Active/Dynamic Stretching

Walking Quad Stretch, Knee Hug, S.L. Hamstring Stretch, Side Lunges, etc.

WU: 8min

• 4x PVC or Empty BB Triple Extensions w/ shrug
• 4x PVC or Empty BB Scarecrow
• 8x Scorpions
• 50x Single unders, 15sec Jog in place
  

*Practice muscle cleans w/BB before starting:

8min AMRAP

• 5x Hang P.Cleans @ 45-60%
• 100m Run, jog in place
  

15 min Conditioning Work

• 25x KB Swings 
• 200m Run
• 8x SUMO DL High Pull
• 100m Run
  

Fusion: 2 rds

• 4x Windmills R/L
• 30x Toe Touch Crunch 
• 20x 90/90s

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Friday

WU: 10min

• 5x Single Arm Kneeling DB Press R/L
• 5x Wide PU to DD
• 5x Butterfly Sit Ups
• 50 single unders

**Reverse Wrist Rocks when all rounds are complete

Push Press [20 min CAP]

• 8x Light
• 6x Light +
• 5x Mod / 60%
• 5x Mod / 60%
• 3-5x Mod / 60% +
• 3-5x Mod / 60% +

**Wrist rocks btw sets, Foam roll lats/shoulders, if desired 

** Move around and listen to the body. Address what’s tight

Met Con: 21-15-9

• Chin Ups
• Burpees
• Slamball Slams / Rope Slams / 

→ Finish the workout with Block Run

Fusion 2rds

• Supine Twist w/ 8x Floor Angels R/L
• 6x Instep to Hammy Stretch R/L
• 4x Vinyasa