Begin each workout with a warm up , core, dynamic warm up ( legs swings , black burns ect) and finish with 10 minutes of static stretching.
Wednesday
5 sets of following:
10 x push ups
20 x air squats
30 x Mountain Climbers
40 x sit ups
Thursday
(18 min AMRAP)
HSPU x 6
Rev Row x 8
Box Jump x 10
Run x 3 min
Friday
Part A
Burgenger warm up
Snatch
Deadlift
Part B
Lunge
Pull up
Dip
Saturday
“Tears of a spider Monkey”
7 miserable rounds of the following
20 x OHPP
20 x OHS