MONDAY

hypertrophy & strength 15min 

pull ups

aerobic power & muscular endurance 17min 

burpee pull ups

run

sit ups

TUESDAY

hypertrophy & strength 15min 

lunges

aerobic power & lactate threshold 15min 

wall balls

double under

WEDNESDAY

explosive power 10min 

hang power clean

repeatable power output 17min 

bike/ski

push ups

power cleans

THURSDAY

aerobic capacity& lactate threshold 32min 

row

kb front rack carry

strict chin ups

FRIDAY

hypertrophy + strength 15min 

strict press

aerobic power & muscular endurance 12min 

thruster

toes to bar

SATURDAY

aerobic capacity & muscular endurance 30min 

box step ups

kb swings

box jumps

SUNDAY

lactate threshold & muscular endurance 35min 

wall sit

row

toes to bar

bench dips