Monday 140825 - Friday 140829

Every Day complete:
A:
20 min of a specific gymnastic exercise that you are NOT good at and work on it with someone.
B:
20min of partner stretching ( this is not a time to be friends)
C:
Finishing with as much CARDIO ( low intensity) as you want/need/should

Monday:
45 back squats (body weight/ as fewest broken up sets)
10 x 50 m Prowler sprints 140/90

Tuesday:
EMOM x 10 - 15 ( depends on your reps)
1 muscle up
5 dips
1 muscle up

Wednesday:
10 x 20 m sprint
8 x 40 m sprints
6 x 60 m sprints
4 x 80 m sprint
2 x 100 m sprints
Recovery is walk back

Thursday:
D.E. Back squat 10 x 2 reps (use weight that feels ultra fast < 60%
Then
Death by Power Clean 60% of best clean

Friday:
D.E. Bench Press 9 x 3  (use weight that feels ultra fast < 50%
Then
Death by Pullup

Sat and Sunday - rest days

AOD