Wednesday
12/17
A. Take 15 minutes to complete 4 sets of the following
A1. Goblet split squat @ 2020 x8-10 reps/leg
A2. Incline DB bench press @ 30X1 x8-10 reps
A3. Side plank 30 sec/side right into Max russian twists in 30 seconds
B. 3 rounds for time
Run 300m
21 Wall ball 30#/20#
21 Hand release push-ups
Essentials
A. 12 min EMOM
Min 1: Echo bike :30 @ tough effort
min 2: Farmers carry x3-4 shuttles
min 3: DB overhead tricep extension x15
B. 10 minute AMRAP
30 jump rope
12 kettlebell swings
30 jump rope
12 push-ups