Sun Mon Tue Wed Thu Fri Sat

30

  • Row 6250 m TT

Jul | 1

  • Bench Press : 4x8 at 80% 1RM

2

3

  • 15-12-9: Bench Press and 30 Calorie Rows
  • 12-9-6: Bench Press and Row Calories
  • 9-6-3: Bench Press and Row Calories

4

5

  • Shoulder Press : 4x8 at 80% 1RM
  • 5 RFT: Devil Press, Box Jump Overs and Wall Balls

6

7

8

  • Power Clean 3-3-3-3-3-3-3
  • Deadlift
  • AMReps 5 mins: Assault Bike Calories
  • AMReps 5 mins: Assault Bike Calories

9

  • Bent Over Barbell Row : 5-5-5-5-5
  • FT: Row Calories, Burpee Over Rowers, Toes-to-bars and 3 more

10

11

12

13

14

15

  • Bent Over Barbell Row : 5-5-5-5-5
  • 4 RFT: Double Unders, Air Squats, Wall Balls and 2 more

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3