Wednesday
A. Take 12 minutes to complete 3 sets of the following
A1. 12-15 Flat DB bench press
A2. Side Plank 30-45 sec/side
A3. 12 Pendlay rows @ 115#/75#+
B. 7 minute AMRAP
Row 12/9 cals
12 v-ups
rest 3:00
7 minute AMRAP
12 single arm DB hang clean and jerks @ 50#/35#
12 Single DB step-ups
12 HR push-ups
Essentials
For time
Run or row 200m or Bike 10/8cal
+
3 rounds
10 dual DB hang clean & jerks
10 dual DB by side reverse lunges
+
Run 200 or row 200m or Bike 10/8cal
+
3 rounds
30 air squats
15 hanging knee raises or v-ups
+
Run 200 or row 200m or Bike 10/8 cal