MONDAY

PSC

First:
8 Deadlifts
16 Half Kneeling Rows
(x16 Min)

Then:
8 Lunge Pass Throughs
8 DB Push Press
8 MB Slams
150m Run EOR
(x15 Min)

TUESDAY

PSC

6 Rounds:
12 Banded Barbell Rows
12 SA Step Downs
10 Hollow Floor Press
6 Hanging Knee Raises

Finish:
20 Kneeling BB Curls
20 SA Triceps Kickbacks
(x4)

WEDNESDAY

PSC

Every 2′ For 18′
A: 8 DB Front Squats
8 Ground to Elevated Push-Ups

B: 12 RKB Swings
10 DB Snatch

Then:
800m Run @ 90%
800m Row / 3″ Bike @ 70%

THURSDAY

PSC

First:
5 Hang Power Cleans
20 SL Glute Bridge
10 Seated Reverse Flies
(x20 Min)

Then:
Ascending Ladder
Burpees
Ballistic MB Snatch
V-Ups
(x10 Min)

FRIDAY

PSC

10:1
Bulgarian Deadlift (per side)
Chin-Ups
BB Floor Press
Jump Overs
200m Run EOR

SATURDAY

PSC

3×10′ / 2’
A: 15 DB Thrusters
150m Row / 20″ Bike

B: 1 KB Complex
100m Run

C: 10 Supine Row
20 Ballistic Lateral Step-Ups
10 Plate GTO
10 Push-Ups

SUNDAY

Closed.