Monday Tuesday Wednesday Thursday Friday Saturday
WEEK A
AM posterior pull core push posterior METCON/BENCH
PM O-LIFT O-LIFT O-LIFT GYM BOX KALI
WEEK B
AM posterior pullnpush core hold posterior METCON/BENCH
PM O-LIFT O-LIFT O-LIFT GYM BOX KALI
PULL KIP, STRICT, ROW, SUM DEADLIFT
PUSH DIP, PUSH UP, BURPEE, HANDSTAND
CORE JACKNIFE, HANGING LEG RAISE, DIP LEG RAISE
PUSH N PULL MUSCLE-UP, BURPEE PULL UP
HOLD LEVERS
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