Wednesday
A. Take 15 minutes to complete the following
Back Squat
x10 @ 65%
x8 @ 70%
x8 @ 75%
x6 @ 80%
B. For time
30 pull-ups or ring rows
20 Front squats @ 135#/95#
10 Wall walks
20 front squats @ 135#/95#
30 pull-ups or ring rows
Essentials
A. Take 15 minutes to complete 4 sets of the following
A1. Tall kneeling DB strict press x8-10 reps
A2. Supine rope climb x3-4
A3. Side plank 20-30 seconds per side
B. 5 rounds for time
6 box jumps or step ups
9 kettlebell swings
12 ring rows/ pull-ups
15 air squats