MONDAY

aerobic capacity 30min 

run

power cleans

lunges

row

TUESDAY

strength 15min 

bench press

muscular endurance 17min 

v-ups

high box jumps

wall walks

WEDNESDAY

strength 16min 

back squats

aerobic power & muscular endurance 17min 

pull ups

bike/ski

THURSDAY

strength 16min 

sumo deadlifts

anaerobic capacity 18min

double unders

devil presses

row

FRIDAY 

strength 12min 

ring dips

muscular endurance 16min 

toes to bar

push ups

box step ups

SATURDAY

aerobic power & lactate threshold 31min 

wall balls

deadlifts

row

SUNDAY

lactate threshold & muscular endurance 35min 

wall sit

row

z-press

cossack squats