Wednesday
9/17
A. Take 15 minutes to complete the following
Front squat: 4 sets of 4 @ 80% of 1RM from 9/3
B. 15-12-9-6-3 for time
Wall ball 30#/20#
Push Press @ 95#/65#
Toes to bar or v-ups
Essentials
A. Take 5-8 minutes and complete 3 sets of:
-banded lateral walks x10/side
-Clamshells x4-6/side
-Jefferson curls x6-8
-Warm-up weight for part B
B. Clean grip deadlift @2121
x5 reps every :90 x5 sets
C. Each for time w/ 8 minute time cap
2-4-6-8-10-12-14
Single DB step-ups
DB bench press
*rest 2 min
3-6-9-12-15-18
Barbell sumo deadlift high-pull
*echo bike 6/4 cals after each set