Wednesday, July 3, 2024

Wednesday 

Minutes 00:00-10:00

8 minute AMRAP

10 DB bench press @ 50#/35# per hand

50ft DB by side walking lunge

*each round add 2 DB bench press

Minutes 10:00-20:00

8 minute AMRAP

Run 800m

AMRAP remaining time

12 toes to bar 

12 goblet squats @ 70#/53#

minutes 20:00-30:00

8 minute AMRAP

10-12-14-16…

Row cals

5-6-7-8…

Strict HSPU or Pike HSPU or DB strict press

Essentials

“1776″

4 rounds for time

Run 200m

24 Push-ups

24 alternating DB snatches

24 v-ups

24 Goblet reverse lunges

24 cal row or bike

24 Step-ups