MONDAY

PSC

15′ Split Stations
A:
8 Front Squats
10 Bilateral Rows

B:
10 RKB Swings
6 KB Curls
6 KB Goblet Clean
(x2)
200m Run

*In this format, half the class will start on A and half will start on B. 

TUESDAY

PSC

6 Rounds:
8 Push Press
10 SA DB Hanging Side Lunge
8 MB Slams
100m Farmer Walk
6 Ballistic MB Snatch

Finish:
12 Goblet Lunge Jumps
150m Run
(x4)

WEDNESDAY

PSC

21′ EMOM
A: 6 Hang Power Clean + 12 Lateral Bar Hops
B: 10 SA KB Front Squat + 4 Chin-Ups
C: 10 SA DB Hang Snatch + 80m Sprint

Then:
100m Offset Rack Walk
30 Sprinters Taps
(x4)

THURSDAY

PSC

15′ Split Stations
A:
14 Barbell Lunges
15 KB Crush Press
Max Push-Ups

B:
10 DB Suitcase Deadlift
10 DB Push-Ups
10 DB H2H Swings
(x2)
200m Run

*In this format, half the class will start on A and half will start on B. 

FRIDAY

PSC

30-26-20-16-10-6
Barbell Rows
Lateral Step Overs
DB Lawnmower Rows
DB GTO
300m Run

SATURDAY

PSC

For 35 Minutes:
8 DB Clean & Press
2 Plyo Complex
3 KB Complex
400m Run

SUNDAY

Closed.