Wednesday
A. For max reps
3 minutes max strict HSPU or pike HSPU
rest 1:00
3 minutes max strict pull-ups or ring rows (add band if needed)
rest 1:00
3 minutes Max push-ups
rest 1:00
3 minutes max rope climbs
B. For time
Run 400m
+
21-15-9
burpees
S2oh @ 115#/75#
+
Run 400m
Essentials
A. Complete 3-4 sets of the following in 12 minutes:
A1. Banded pull throughs x20 reps
A2. Barbell pedlay rows x8-10 reps @30×1
A3.Side plank 20sec/side
B. 6 minute AMRAP
10 wall ball
8 single leg alternating v-ups
6 single arm DB s2oh
Rest 2min
x2 sets