Wednesday

Warm-up
AMRAP 7:
200m Jog
7 Inchworms
7 Kip Swings
7 Light RDL’s
Metcon (Time)
Fitness
In 35min….

10 Deadlifts 135/95

20 Cal Erg
10 Deadlifts

30 Pull-ups
20 Cal Erg
10 Deadlifts

400m Run
30 Pull-ups
20 Cal Erg
10 Deadlifts

50 DB Floor Press 35/25
400m Run
30 Pull-ups
20 Cal Erg
10 Deadlifts

60 Sit-ups
50 DB Floor Press 35/25
400m Run
30 Pull-ups
20 Cal Erg
10 Deadlifts

Metcon (Time)
Performance
In 35min….

10 Deadlifts 185/135

20 Cal Erg
10 Deadlifts

30 Pull-ups
20 Cal Erg
10 Deadlifts

400m Run
30 Pull-ups
20 Cal Erg
10 Deadlifts

50 DB Bench Press 50/35
400m Run
30 Pull-ups
20 Cal Erg
10 Deadlifts

60 Sit-ups
50 DB Bench Press
400m Run
30 Pull-ups
20 Cal Erg
10 Deadlifts