Wednesday
8/13
A. Take 15 minutes to complete the following
Back Squat
2 sets of 6 @ 80%
2 sets of 4 @ 85%
2 sets of 2 @ 90%
B. For time
3-5-7
Wall walks or overhead shuttle carries
9-15-21
Dual DB/kb hang snatches 35#/20#-25#
50ft-100ft-150ft
kb/DB front rack walking lunge
Essentials
A. Take 12-15 minutes to complete 3-4 sets of the following:
A1. Deficit KB sumo DL x6-8 @31×1
A2. 3-point DB row x8-10/arm
A3. Cone balance drill :30 sec per leg
B. 12 min AMRAP
18 wall ball
15 hand-release push ups
12 pull-ups or ring/inverted rows
40 jump rope