MONDAY

strength 15min 

sumo deadlifts

aerobic power & muscular endurance 15min 

db hang power cleans

db push press

farmers carry

TUESDAY

muscular endurance & aerobic capacity 32min 

air squats

run

pull ups

sit ups

WEDNESDAY

strength 14min 

bench press

muscular endurance & aerobic power 18min 

ring dips

push ups

bike/ski

THURSDAY

muscular endurance & aerobic power 20min 

double unders

toes to bar

db snatches

core & stability 12min 

carrys

FRIDAY

strength 15min 

back squats

lactate threshold & muscular endurance 16min 

wall balls

row

pull ups

SATURDAY

aerobic power & muscular endurance 32min 

burpee box jumps

run

wall walks

deadlifts

SUNDAY

lactate threshold & muscular endurance 35min 

lunges

row

chin ups

devil presses