Monday
Muscle snatch 5x5 moderate
Bench Press 4x10
Kettlebell swings 4x20
Sprints 5x25 yds
Tuesday
Back squat jumps with barbell 5x10
Leg extensions 3x15
Leg curls 3x15
Sit-up 5x20
Wednesday
Thruster 5x15 moderate
Arnold Press 4x12
Chin-up 5x AMRAP
BOX JUMPS 5x5
Thursday
Rest
Friday
Muscle clean 5x5 moderate
Bent over row 5x12
Man makers 5x5
Jog 1 mile
Saturday
Front squat with 5 second pause at bottom 5x3 50%
Step ups 5x10 each leg
RDL 4x10
Planks 5x60 seconds
Sunday
Rest