Sun Mon Tue Wed Thu Fri Sat

28

29

  • Shoulder Press : 5 Rep Max
  • Shoulder Press : 3 Rep Max
  • Row : 2x 500 m at 110%, rest 1:30

30

31

  • Deadlift : 5 Rep Max
  • 3 RFT: Sled Pushes and 200 m

Aug | 1

2

3

4

  • Deadlift : 5 Rep Max
  • Alt EMOM 12 mins: Russian Kettlebell Swings and FLR-Forward Lean Rests
  • 3 RFQ: Supinated Barbell Bent Over Rows, Dumbbell Front Raises, and Mountain Climbers

5

6

  • Floor Press : 5 Rep Max
  • Floor Press : 1 Rep Max
  • 3 RFQ: Kettlebell Front Rack Reverse Lunges
  • 2 RFQ: Single Arm Db Floor Press and Bent Over Reverse Dumbbell Flies
  • 2 RFQ: Hollow Hold Dumbbell Raises and Flr On Low Rings

7

8

9

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31