****Goal of the next 4 weeks is to increase 1 set max reps of push-ups and pull-ups*****
Warmup
2 Rounds not for time
100m Lunge
-Then-
2 Rounds
5 Plank + twist
5 Sandbag bent over row
5 Burpee over sandbag
5 Slow air squat (3s down, 3s pause in bottom, 1s stand)
5 Bodyweight good morning
Workout
A.
2 Sets max reps push ups- full recovery in between sets
B.
For Time:
50 Sandbag cleans
50 Sandbag Bear hug squats
50 Sandbag RDL
50 (25 per leg) Sandbag lunges in place
Accessory
250 Total AB reps- Your choice
*Flutter kicks
*V-up
*Sit-up
*Leg raises
*Bicycles
*Crunches
and then