Wednesday
A. 9 minute AMRAP
Row 1000m/800m
AMRAP remaining time
12 HR push-ups
8 toes to bar
rest 3:00
9 minute AMRAP
Run 1000m
AMRAP remaining time
10 single arm DB hang clean and jerks @ 50#/35#
10 Box-jump on and over 24″/20″
B. 3 sets for quality
DB bicep curl x15 reps
DB lateral raises x15 reps
banded pull apart x30 reps
Essentials
A. Take 12 min to complete 3 sets of the following:
A1. Wall sit x 45sec w/KB
A2. Single arm DB bent over rows @ 30X1 x 10/arm
A3. Barbell floor chest press x 10
B. 4 sets at consistent effort:
1 min EB for calories
:30 rest
1 min 4 DB overhead carries in 25’ increments with AMRAP air squats in remaining time
:30 rest
1 min row for calories