Wednesday
A. Take 15 minutes to complete the following
Back Squat
x6 @ 80%
x4 @ 85%
2×2 @ 90%-95%
B. 4 minute AMRAP
12 Wall ball 20#/14#
10 v-ups
8 single arm DB s2oh @ 70#/50#
rest 2:00
x2 sets
Essentials
A. 35-30-25-15
Kettlebell swings
Wall ball
*Row 350m/300m or bike 13/11 cals between each round
B. For quality
15-12-9-6-3
Barbell bicep curls
DB lateral raises