Monday
Warm up
Gen WU
20 jumping jacks
20 mountain climbers
20 air squats
2-3 rounds or 6 min which ever comes first
Spec WU
10 alternating ISO abs
10 abduction per side
10 hip thrusters
Barbell
Back squats
3 x 5 @ 85-90% of 5rm (if you do not have a 5rm you will set one)
Workout of the day
500m row buy in
then...
18-9-6
handstand push ups
goblet squats 53/35#
toes 2 bar
for time
