Wednesday, June 19, 2024

Wednesday 

Each for time w/ 6 minute time cap

minutes 00:00-7:00

5 rounds 

25ft single arm DB overhead walking lunge

4 single arm DB devil press

@ 50#/35#

minutes 7:00-14:00

3-6-9-12-15-18

Goblet Squat @ 70#/53#

Toes to bar or hanging knee raises

minutes 14:00-21:00

2-4-6

Wall walks or DB overhead shuttles

*Complete 15/11 cal echo bike after each set

Essentials

A. EMOM 12 min

    min 1: dual DB Romanian deadlifts x 10

    min 2: barbell or DB floor chest press x 10-12

    Min 3: EB 10/8 cal; cap at 45sec

B. 12 min AMRAP

      200m row or 10 shuttle runs 25’ down and back=1

      8 single DB step ups 

      12 Dual DB or barbell push press