Monday
A. Take 15 minutes to complete 4 sets
A1. DB incline prone row x12-15 reps
A2. Barbell Z-press x8-10 reps
A3. Commando plank x 60 seconds
B. 5 rounds for time
8 burpees
10 Wall ball 30#/20#
12 kb swings @ 70#/53#
*13 minute time cap
Essentials
A. Take 12-15 minutes to complete the following x3-4 sets:
A1. single leg goblet step-ups x6-8/leg
A2. tall kneeling DB strict press x10-12
A3. commando plank :30-:40
B. For time:
Farmers walk 150m
+
27-20-13
KB or DB deadlifts
Ring rows/ inverted rows
Medball sit-ups
+
Farmers walk 150m