Wednesday
10/22
A. Take 15 minutes to build to a 1RM Front Squat
B. 8 minute AMRAP
Echo Bike 12/9 cals
2 rope climbs or 5 supine standing RC
rest 2:00
8 minute AMRAP
Row 15/12 cals
4 Wall walks or 6 overhead shuttle carries
Essentials
A. Back squat
9,7,5,9
*Build to a heavy 5 for the day & make last set of 9 heavier than first
B. For time
Row 15/12 cals or Echo bike 11/9 cals
75 single unders
+
Row 15/12 cals or Echo bike 11/9 cals
75 single unders
150m farmers walk
+
Row 15/12 cals or Echo bike 11/9 cals
75 single unders
150m farmers walk
40 banded/jumping pull-ups or ring rows
*16 minute time cap