Wednesday, May 22, 2024

Wednesday 

A. For time

Run 400m

75 air squats

50 push-ups

25 pull-ups

Run 400m

25 pull-ups

50 push-ups

75 air squats 

Run 400m

*if you are wearing a vest for Murph. Wear it here

+

B. 4 sets

Max ab mat sit-ups in 40 seconds 

rest 20 seconds 

40 sec handstand hold or overhead dual DB hold 

rest 20 seconds 

x4 sets 

Essentials

A. EMOM 12 min

     min 1: barbell inverted row x 10

     min 2: dual DB overhead carry x 50m

     min 3: 20sec side plank/side

B. 5 sets:

     10 dual DB push press

     12 HEAVY Russian KBS

     EB or row 60sec @ hard consistent effort each set

     Rest 2 min between sets