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