Wednesday
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Pause Front Squat x 5 reps @ 32X1
B.
Against a 4-minute running clock, perform as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Toes to Bar
20 Push-Ups
30 Jumping Air Squats
Rest 2 minutes between sets, and complete a total of 3 sets. Pick up each set where you left off at the end of the previous set.
Boom Lite
A.
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – Goblet Squat x 8 reps @ 32X1
Station 2 – Dumbbell Z-Press x 8-10 reps @ 2111
B.
Against a 4-minute running clock, perform as many rounds and reps as possible of:
3 Strict Pull-Ups
6 Hanging Leg or Knee Raises
12 Push-Ups
24 Air Squats
Rest 2 minutes between sets, and complete a total of 3 sets. Pick up each set where you left off at the end of the previous set.
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