MONDAY

PSC

For 30 Min:
10 FTF Front Rack Split Squats
10 Ring Rows
10 Tuck-Ups
(2 times)
–
150m SA Farmer’s Carry
–
12 Close Grip DB Push-Ups
12 Plyo Skaters
12 Quadruped Rows
(2 times)
–
15cal Row (OR) 200m Run

TUESDAY

PSC

First:
3 Hang Power Clean
10 High Plank Bird Dogs
(x18′)
—
Then:
2×7’ w/a Partner
A: 6 DB Burpee to Deadlift
B: 80m Run
–
A: 6 HPC & Push Press
B: Rest

WEDNESDAY

PSC

First:
6 Bench Press
8 KB Goblet Curtsy Lunges
12 KB Kickstand SA Rows
(x18′)
—
Then:
10:1
BB Close Grip Sumo Rows
Russian Twists
Goblet Muscle Cleans
100m Run
(x15′ cap)

THURSDAY

PSC

8 Rounds:
14 SA Z-Press
14 Goblet Lunge Jumps (non alt)
12 Rotational Sit-Ups
12 SA Step-Downs
*Alternate:
A: 300m Run
B: 30 Sprinter Crunches
(x35′ cap)

FRIDAY

PSC

First:
6 Deadlift
40 DB Hollow Kicks
(x18′)
—
Then: AMRAP
7 Goblet Squats
9 Ring Dips
11 V-Ups
13 BB Curls
(x15′)

SATURDAY

PSC

For 25 Min:
4 Hell Trots
16 Weighted Toe Touches
100m Run
–
8 DB Power Cleans
8 BW Body Saws
8 Chin-Ups
(2 times)
30 Low Plank Kickouts
—
Finisher:
100 Split Lunge Side Raises
*Every Break: 10 Half Burpees
(x8′ cap)

SUNDAY

Personal training and skill sessions available.