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Workout of the day – Thursday

A) 4 supersets of Bench x 10 Supinated bent over row x 10 On the 4th set max out till failure on both movements B) Tabatta Hollow rocks Hammer curls L- sit Triceps extension Cash out: max goblet squat hold

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Workout of the day – Wednesday

A) Hang power snatch 7 x 1 *build to a heavy single B) 4 rounds of Burpees x 18 Double DB thruster x 9 (50/35) Rest 2:1 5 min rest after the 4th round then 4 rounds of Bike 12/9 T2B x 12 Rest 1:1 Intent: All out sprint. You'll get plenty of rest in the first 4 rounds, so go for it.

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Workout of the day – Tuesday

Amrap 28 min Row 500 meters HR push ups 20/15 Strict chin ups 12/10 Walking lunge x 20 V-ups x 20 Hand stand walk x 50 ft Bike 30/20 Goal is to go 8/10 on this. Push yourself. Go for bigger sets then you normally would do.

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