MONDAY

hypertrophy 14min 

strict press

aerobic power & muscular endurance 16min 

wall walks

pull ups

cal row

TUESDAY

hypertrophy 14min 

deadlift

aerobic power (vo2max) 17min 

sumo deadlift high pulls

sit ups

double unders

WEDNESDAY

aerobic capacity & muscular endurance 30min 

bike/ski

bench presses

box step ups

THURSDAY

hypertrophy 12min 

bent over row

aerobic power 16min 

db snatches

shuttle runs

toes to bar

FRIDAY

hypertrophy 14min 

front squat

benchmark conditioning 12min 

box jumps

bar facing burpees

thruster

SATURDAY

aerobic power & muscular endurance 30min 

push ups

hang power cleans

row

SUNDAY

lactate threshold & muscular endurance 35min 

wall walks

row/bike

deadlifts

burpee box jumps