Wednesday
10/29
A. Close grip bench press
build to a 1RM in 15 minutes or less
+
For time
3-4-5-6
Wall walks or overhead shuttle carries
6-8-10-12
Box-jumps 30″/24″
♂︎-12-16-20-24 ♀︎-9-12-16-20
Row cals or bike cals
Essentials
A. Back squat
7,5,3,7
*Build to a heavy 3 for the day & make last set of 7 heavier than first
+
B. 8 minute AMRAP
Echo Bike 9/7 cals
4 supine standing RC
rest 2:00
8 minute AMRAP
Row 12/9 cals
6 overhead shuttle carries