Wednesday, October 23, 2024

Wednesday 

A. Take 15 minutes to complete 4 sets of the following

   A1. Farmers walk 50m HEAVY

    A2. 12-15 Flat DB bench press 

   A3. Star plank 20-30 sec/side 

B. For time

5-4-3-2-1

Wall walks 

20-16-12-8-4

Front rack reverse lunges @ 95#/65#

35-30-25-20-15

Ab mat sit-ups

Essentials

A. 12 min EMOM

Min1- 3-4 supine rope climbs

Min2- DB bench press x6-8 @30×1

Min3- plank on elbows 30-40 seconds

B. 13 min AMRAP

Bike or row 9/7 cals

5 burpees

10 kettlebell swings 

30 jump rope