MONDAY

PSC

First:
10 Barbell Lunges
10 Kneeling Iso Side Raise
3 Kneeling Jumps
(x18 Min)

Then:
30-25-20-15
OH KB Swings
Ring Rows
300m Run
(x15 Min Cap)

Performance: 4R Heavy Barbell Lunges, Then “Four Horsemen” Benchmark Workout

TUESDAY

PSC

For 30 Minutes:
8 Bridge Press
15″/sd Copenhagen Plank
8 KB Sumo Deadlifts
(x2)
—
150m Farmer Walk
—
5:1
Burpees
Goblet Clean
—
30 Cal Row

WEDNESDAY

PSC

First:
10 UH Grip BB Rows
10 Goblet Cyclist Squats
5 Ring Body Saws
(x18 Min)

Then:
10:1
Hang Power Clean
Lunge Jumps
Ring Crunches

Performance: 5R Heavy UH Grip BB Row, Then “Orion” Benchmark Workout

THURSDAY

PSC

10:1
OH Grip Sumo Deadlift
Quadruped Pull Through
Pull-Ups
—
2 MB Complex

Finish:
300m Farmer Walk

Performance: Can Work to 1R Max OH Grip Deadlift

FRIDAY

PSC

First:
8 Bench Press
20 Seated Alternating Curls
12 SA MB Rollouts
(x18 Min)

Then:
10 DB Front Rack Step Ups
6 Ring Dips
10 Plank Rotations
8 MB Push-Ups
(x15 Min)

SATURDAY

PSC

3×10′ / 2’
A:
5 Touch & Go Cleans
20 OTB Lateral Hops
8 Cal Row

B:
6 FTF Front Squats
6 Ring Pike Ups
6 MB Slams

C:
8 BB RDL
16 Sprinter Crunch
8 Lateral Lunge Shuffles
800m Run

Performance: 1 Heavy Clean

SUNDAY

Personal training and skill sessions available.