STRENGTH BENCH PRESS 1RM WORKOUT FOR TIME 50 CAL BIKE -THEN- 7 ROUNDS 7 AIR SQUAT 7 PUSH UP 7 SIT UP 7 LUNGES 7 RING ROWS 7 UP DOWNS  

STRENGTH BACK SQUAT 3 X 9 70% WORKOUT BENCHMARK DT 12 DEADLIFT 155/105 9 HANG POWER CLEANS 6 PUSH JERK  

STRENGTH SHOULDER PRESS 3 X 9 70% WORKOUT 5 ROUNDS 10 DB SNATCH 70/50, 50/35, 35/25 15 BOX JUMPS 24/20 20 SITUPS  

STRENGTH EMOM10 EVEN – 30 SEC HOLLOW HOLD ODD – 30 SEC SUPERMAN WORKOUT 4 ROUNDS 15 PUSH PRESS 135/95, 95/65, 65/45 20 WALKING LUNGES 30 DOUBLE UNDERS  

STRENGTH FRONT SQUAT 3 X 10 65% WORKOUT 5 ROUNDS 10 SDHP 135/95, 95/65, 65/45 10 RING DIPS 20 LEMON SQUEEZERS