Wednesday
Warmup:
Row 500m
15 Kb Swings
15 Kb Deadlifts
A.
Every 3 minutes, for 15 minutes (5 sets of):
Deadlift x 3 reps
Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
B.
Complete as many rounds and reps as possible in 15 minutes of:
Ground to Overhead x 10 reps (135/95 lbs)
25 Double Unders
Burpee Pull-Ups x 10 reps
25 Double Unders
Boom Lite:
Warmup: Same as above
A.
Three sets of:
Deadlift x 6-8 reps
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds
Ab-mat Situps x 10-15 reps
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Dumbbell Man-Makers
25 Jump Ropes
10 Burpees
25 Jump Ropes
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