Wednesday
A. Take 12 minutes to complete 3 sets of the following
A1. 3-5 strict weighted pull-ups or max strict pull-ups/ring rows in 30 seconds
A2. 8-10 tall kneeling DB sstrict press @ 50#/35# per hand
A3. Side plank 30-45 sec/side
B. For time
21 Box-jumps 30″ box
42 v-ups
63 Wall ball 20#/14#
42 toes to bar
21 box-jumps 30″ box
Essentials
A. Complete 3-4 sets in 12 minutes of:
A1. Farmers walks 50m HEAVY w/DBs of KBs
A2. Wtd. FLR 30-40 secs
A3. Supinated pedlay rows x8-10
+
B. 6-9-12-15-18
Deadlifts
Hand release push-ups
Box jumps/step-ups