Sunday - Rest day or Slow Jog or Row (Keep it simple)
Monday - Shoulder Press & Assistance Moves
1 or 2 METcons (Longer duration. >12 minutes)
Tuesday - Back/Front/Overhead Squat & Assistance Moves
1 METcon (Shorter duration. <7 minutes)
Wednesday - Rest Day (Absolutely no exercise. Foam rolling and stretching)
Thursday - 1 METcon (Longer Duration >30 minutes. Incorporate a lot of gymnastics moves into this one)
Friday - Deadlift and Bench Press & Assistance Moves
1 or 2 METcons (Incorporate sled training, stairs, hill sprints etc......)
Saturday - Outdoor METcon (Doesn't matter what the weather is like. Just get it done)
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