Wednesday - 60 mins zone 2, alternate ruck and bike
Thursday
low incline bench - 225x5, 210x5x3 sets
one arm db rows w/pause - 70x10, 80x10, 80x8
flat db press - 80x10, 80x10, 70x12
facepulls - 55x12x3 sets
20 min run - zone 3
friday
deadlift - 455x5@8, 425x5x3 sets
SSB bulgarian squat - 125x8x3 sets
20 mins zone 2 - 10 mins sandbag shoulder carry/suitcase carry + 10 mins sled drag
sunday - 3 mile run zone 2
Today
Axle press from floor - 150x4, 135x5x3 sets
pullups - 44x5, 25x5x4 sets
5 rounds for time (zone 3 focus)
5 cal airbike
20 gorilla row 28kg
5 cal airbike
20 alternating incline db press 50lb
biceps/triceps/shoulders
Tuesday
squat - 365x5
pause squat - 315x4x3 sets
3 sets
5 sandbag over bar 100lb
3 sandbags over bar 150lb
1 sandbag over bar 200lb
recover to 140 btw sets
200 meter run x 6 sets
Wednesday- 60 mins zone 2 bike/ruck
Thursday
low incline - 225x5, 215x5x3 sets
1 arm row w/pause - 80x10x3 sets
flat db press - 80x10, 10, 8
face pull - 55x15, 12, 12
20 min run zone 3
friday
deadlift - 500x3, 435x5x3 sets
bulgarian deficit split squat - 125x10, 8, 10
20 mins zone 2