Wednesday
10/1
A. Take 15 minutes to complete the following
Front squat:
x3 @ 75%
x3 @ 80%
x3 @ 85%
x3 @ 77%
x3 @ 82%
x3 @ 87%
B. For time
1-2-3-4-5-6-7-8-9-10
Strict pull-ups
2-4-6-8-10-12-14-16-18-20
DB/kb goblet reverse lunge @ 70/50-53#
*10 minute time cap
Essentials
A. Take 12 minutes to complete 4 sets of the following:
-DB neutral grip bench press @20×1 x10-12
-feet elevated split squat x8-10 per leg
+
B. 9 Minute AMRAP
9 plate ground to overhead
7 box step-ups
5 burpees
100m run
+
C. Complete 2-3 sets of the following:
-elevated calf raises x12-15/leg
-bent over DB flys x-2-15