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