Wednesday
10/8
A. Take 12 minutes to complete the following:
Front squat
x6 @ 75%
x4 @ 80%
x4 @ 85%
x2 @ 90%
B. 10 minute AMRAP
4 DB burpee GTOH @ 50#/35# per hand
8 DB reverse lunges
32 Double unders or 45 single unders
Essentials
A. Take 12 minutes to complete:
Back squat
12,10,8,12
*build to a heavy 8 & make second set of 12 heavier than first
+
B. 18-15-12-9-6
Shoulder to overhead
Alt. V-ups
*complete 50 jump rope after each set
+
C. 3 sets @ your own pace
-plate pinch holds :30-:45
-DB external rotations x10-12/arm