Wednesday
9/10
A. Take 15 minutes to complete the following:
Front Squat 4 sets of 5 @ 75% of 1RM from 9/3
B. For time
40/30 cal row or Echo Bike 32/24 cals
30 toes to bar
20 kipping HSPU
100 Crossover single unders or 150 DU or 200 single unders
20 kipping HSPU
30 toes to bar
40/30 cal row or Echo Bike 32/24 cals
Essentials
Take 10 minutes to complete 3-4 sets of the following:
A1: Rear foot elevated split squat x8-10/leg
A2: DB bench press x8-10 @30×1 tempo
+
B. 9 Minute AMRAP
Farmers walk 30m
40 jump rope
12 v-ups
+
C. 2-3 sets of the following:
DB hammer curls x12-15
Side plank :20-:30 per side