MONDAY 

hypertrophy & strength 15min 

push presses

aerobic power & muscular endurance 12min 

push presses

front rack lunges

burpees

TUESDAY

aerobic capacity & muscular endurance 20min 

toes to bar

double db hang snatches

double unsers

core & upper body stability 10min 

plank rows

russian twists

curls

WEDNESDAY

hypertrophy & strength 15min 

front squats

lactate threshold 16min 

front squats

row

THURSDAY

hypertrophy & strength 12min 

bent over row

aerobic power & muscular endurance 17min 

burpee pull ups

bike/ski

box jumps

FRIDAY 

hypertrophy & strength 15min 

deadlifts

aerobic capacity & muscle endurance 17min 

run

deadlifts

farmers carry

SATURDAY

aerobic power & muscular endurance 30min 

wall walks

bike

sit ups

SUNDAY

lactate threshold & muscular endurance 35min 

copenhagen plank

row

pull ups

db clean & jerks