EVOLVE RED

EVOLVE Red

Monday

WARM UP
1x10m Band Monster Walk
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat 
SUPPLEMENTAL
3x10 Romanian Deadlift 

WORKOUT
WUTH Deadlift
4x4/6x2/6x1@‘heavy’ 
3x10 Straight Leg Deadlift 

then;
12min AMRAP;
15m Rope Pull from FLR
‘Heavy’ Farmer Hold@2xKB while partner rope pull
6x30/30 row
COOL DOWN

Tuesday 

WARMUP
3x10 Dislocate
3x10 Band Pull Aparts
SUPPLEMENTAL
10x KB Swing ascending - descending
10x Goblet Squat - ascending descending
WORKOUT
Every 30s for 20min
2xKB Clean
1x KB press
3x Rack Squat
then;
2x30/30 Mountain Climbers
hands on DB feet in rings/rest in flr
2 rounds
rest 2min between

Wednesday

WARM UP
3x10 Dislocate
3x10 Band Pull Apart
WORKOUT
2min Row/Ski
2min rest
During rest complete;
1. 60s FLR/rings
2. 10x Table Rocks
3. 10x Sit Through Bridge

Thursday

WARM UP
2x Band Complex
SUPPLEMENTAL
2x30/30 DB Press
Rest 60s
2 rounds
WORKOUT
40min;
Pull up/Plank pull
Push up
Dip
SUPPLEMENTAL
300s FLR

Friday

WARM UP
3x10 Squat
10x KB Swing
10x Goblet Squat
10x Clean/Squat/Press
3 rounds
WORKOUT
Team triathlon;
teams of 3/4
5000, ski - for time
rest 5 min
500cal bike - for time
rest 5min
5000m row - for time

Saturday

WARM UP
10min Row/Ride/Run@easy pace
SUPPLEMENTAL
3x10 Single Leg Squat off box
3x10 Single Leg Deadlift
3x10 Bulgarian Split Squat (10s pause on 10th rep)
3x10 Jefferson Curl/3x10 Romanian Deadlift off box 
Or
Recovery;
60min Row/Ride/Run
Or
90min Endurance Effort
Combination of the above 
HR zone 2/3

Sunday

Rest 
Or
60min Row/Ride/Run/Swim/Walk @ easy pace
Or
Mobility work/Stretch as required