Wednesday
2/5
A. Take 15 minutes to complete 3-4 sets of the following
A1. Dip (Ring/Box/Stationary) max reps in 45 seconds
A2. Barbell glute bridge x10 reps @ 135#/95#+
A3. Single arm DB row x6-8 reps/. arm heavy
B. For time
Run 200m
9 shoulder to overhead @ 135#/95#
21 Pull-ups
Run 200m
12 shoulder to overhead
15 pull-ups
Run 200m
15 shoulder to overhead
9 pull-ups
Essentials
20min AMRAP
15 kettlebell swings
Run 200m row 250m or bike 10/8 cals
20 ab-mat sit-ups
Run 200m row 250m or bike 10/8 cals
25 air squats
+
Minutes 22:00-finish
Accumulate 3:00 plank on elbows weighted