Monday: Heavy lift / barbell cycling

1. 3x5 back squat heavy/ drop weight to 60% complete max reps for 60 second

2. 4x3 incline bench press/ drop weight to 60% complete max reps for 60 seconds 

3. 5x2 barbell row/ drop weight to 60% complete max reps for 60 seconds

Tuesday: Tempo day

1. 10-minute row warmup

2. 2 k hard row/ rest 2 minute / 1k hard row/ rest 2/ 500m hard row/ rest 2/ 250 hard row (paces must increase each round) 

3. 10 minute row cool down

Wednesday: Core day / bodybuilder 

Walking pace wod- 4 rounds

1. 10 ham string curl 

2. 10 db bench press

3. 10 leg extenstion  

4. 10 db curl 

core

1. hold l sit – 120 seconds accumulated

2. hold side plank- 60 seconds each side

3. 100 leg raises  

Pm -recovery bike cardio 

A. 30 minutes focus on easy breathing 

B. Hydrate and stretch hip and spine 

Thursday: Recovery day 

Recovery day.

1. Easy 60 minute cardio run or row

Friday: Strong man

1. Sled sprint 6x50m 

2. Sled row backwards 6x50m

3. Yoke carry max weight for 30ft- do with barbell if you don’t own yoke

4. Sled rope pull- max weight for length of rope- 5 rounds 

5. 4x4 challenge- 4 rounds @ 225/185- 4 front squat/400m run/ 4 barbell row/ 400m run

Saturday: Negative split run

1. run for 60 minutes, each mile must be faster then the one preceding

Sunday

Dojo day