Wednesday
A. Take 15 minutes to complete the following
Front Squat
x5 @ 75%
x4 @ 80%
x3 @ 85%
x2 @ 90%
x1 @ 95%
B. For time
Row 20/15 cals or Echo bike 18/12 cals
75 Double unders or 100 single unders
+
Row 20/15 cals or Echo bike 18/12 cals
75 Double unders or 100 single unders
7 Wall walks
+
Row 20/15 cals or Echo bike 18/12 cals
75 Double unders or 100 single unders
7 Wall walks
40 pull-ups
16 minute time cap
Essentials
A. Take 12 minutes to complete:
Back squat
10,8,6,10
*build to a heavy 6 & make second set of 10 heavier than first
Build off last weeks sets
+
B. Tabata
20 sec on 10 sec off x8 sets at each movement with 1 min of rest between movements:
Movement 1: echo bike
Movement 2: ring rows/banded or jumping pull-ups/
Movement 3: Goblet squat wall sit
Movement 4: Hand release push-ups