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