WEDNESDAY

10/10/18: WEDNESDAY

Warm Up: 10 minutes

- complete reps every minute for 10 minutes

- remaining time of minute is recovery

- kettle hi pull: 3R/ 3L: total: 30R/ 30L

- pull up: 5 reps total: 50 reps

- trx jump squat: 7 reps total: 70 reps

Work: 15 minutes: 70 - 80% of max on both

- use first 5 minutes to get to work weight. These minutes will count towards work

- 10 rounds should be at “work” weight.

- complete required reps every minute.

- remaining time of minute is recovery.

- barbell squat (front or back): 2 reps

- kettle 2 hand over head swing: 3 reps

Work: 5 sets/ 3 reps on all

- 75 - 85 % of max!!!

- chest: barbell press

- dumbbell of hammer row

Work: Core: 3 sets/ 20 reps

- mermaids: L/ R

- wind shield wipers