MONDAY

PSC

For 25 Min:
14 DB Deficit Reverse Lunge
10 Lateral Push-Ups
14 Straight Leg Glute March
5+5 Chin-Up Cluster
100m Run
—
Then:
8:1 Devil’s Press
1:8 Tuck Jumps
(x8′ cap)

TUESDAY

PSC

First:
3 Hang Power Clean
4 Kneeling Jumps
8 DB Pull Through Complex
(x18′)
—
Then: AMRAP
8 FTF Front Squats
10 SA Push Press
12 Side Plank Sprinter Crunch
8cal Bike / 11cal Row E.O.R.
(x15′)

WEDNESDAY

PSC

First:
6 Bench Press
10 HR Side Lunges
12 Unsupported Iso Rows
(x18′)
—
Then:
10 Hollow Press
10 Goblet Lateral Step Overs
10 Supine Rows
(x6)
500m Sprint
(x15′ cap)

THURSDAY

PSC

For 25 Minutes:
10 DB Snatch
5 Burpee Bench Jump Overs
(x2)
75m Sprint + 75m Jog
–
10 MB Slams
10 DB Goblet Squat Cleans
10 Ballistic MB Snatch
30 MB Crossovers
—
w/a Partner: 5 Rounds
A: 4 SA Hell Trots (total)
B: Shoulder Taps
(x10′ cap)

FRIDAY

PSC

First:
6 Deadlift
12 Ring Supported Plank Rows
(x18′)
—
Then: 14-12-10-8-6-4
BR Forward Lunges
Russian Twists (per side)
Heavy Skier Curls
150m Run
(x15′ cap)

SATURDAY

PSC

7 Rounds
20 DB Power Cleans
20 Ring Rows
20 DB Front Squats
20 Incline Plank Rows
20 Ballistic SL RDL
12cal Bike / 15cal Row
(x35’ cap)

SUNDAY

Personal training and skill sessions available.