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