Wednesday
8/6
A. Take 15 minutes to complete the following
Back Squat
x3 @ 85%
x2 @ 87%
x1 @ 90%
*repeat wave with 2nd wave heavier than 1st wave
B. 3 minute AMRAP
15 Chest to bar pull-ups
15 Wall ball 30#/20#
AMRAP row cals or echo bike cals
rest 1:00
x3 sets
*Goal is SAME cals per set
Essentials
A. Take 12-15 minutes to complete 4 sets of the following:
A1: box squat 5.3.1
A2: plate pinch walk 50m
B. 3 minute AMRAP
25 jump rope
9 kettlebell swings
3 wall walks or inch worms
Rest 1:00 x3 sets