Wednesday
A. Take 15 minutes to complete the following
Back squat
x10 @ 65%
x8 @ 70%
x6 @ 75%
x4 @ 80%
B. 4 rounds for time
3 Wall walks
6 Box-jumps 30″/24″
9 CTB pull-ups
12 Kb swings @ 53#/35#
Essentials
A. Complete 3 sets of the following in 12 minutes:
A1. Barbell Romanian deadlifts x10 reps
(Focus on sqeezing the glutes and driving heels though the ground)
A2. Alternating DB bench press @20X1 x7 reps/arm
A3. 12 Turkish sit-ups w/KB’s or DB’s
B. For time:
5-4-3-2-1
Shuttle runs
15-12-9-6-3
Front squats w/ barbell or KB
18-15-12-9-6
Ring rows/pull-ups/jumping pull-ups
*14 min time cap