Wednesday
8 minute AMRAP
2-4-6-8-10…
Bench Press @ 135#/95#
1-2-3-4-5…
Goblet atlas lunge @ 70#/53#
rest 2:00-4:00
8 minute AMRAP
Run 100m
2-4-6-8-10…
line facing burpees
rest 2:00-4:00
8 minute AMRAP
Echo Bike 10/8 cals
2-4-6-8-10…
Box-jumps 30″/24″
Essentials
A. Complete 3-4 sets of the following:
A1. 10-12 pedlay rows @20×1
A2. Plate hold wall sit 30-45 seconds
A3. KB front rack reverse lunges x12-14
B. 3 rounds for time:
Row 300/250m
15 ring rows/ pull-ups
12 deadlifts
9 line facing burpees