June 2025

Deadlift 8 – 8 – 6 – 6 – 4 – 4 – 2 – 2- 2- 2 B. 12 min abs 1 min situp 1 min hollow rock 1 min plank 1 min rest

Amrap 20 21 cals 15 wall balls 9 db bench press 70 / 50

5 rounds ( 20 min cap ) 100m 10 weighted situps 1 rope climb add 100m , 10 situps , 1 rope climb each round

Bulgarian Split squat 3 x 10 5 x6 amrap 12 – partner 1 wall walk 50 ft walking lunge ( 25 down and 25 back ) add 1 wall walk every round.

7 rounds – rest 1 min after each round run 250m 8 power snatch 95 / 65 8 burpee over bar

8 sets 1 press + 2 push press Amrap 10 7 db deadlift 5 db shoulder to overhead 30 double unders

AMRAP 14 8 front squats 95 / 65 40 double unders 8 ground to overhead 95 / 65 40 double unders

barbell bench 4 x 5 4 x 3 Amrap 12 YGIG Odd – run 100m + 10 wall balls Even – 100m wall ball run

10 rounds 3 power cleans 205 / 1355 pull ups10 calories any machine

AMRAP 20 250m run10 Deficit Push ups on DBs 50 / 35 10 Alternating DB row from push up10 toe to bar