WEDNESDAY

VIRTUOSITY: Doing the common uncommonly well. Be Virtuous whenever possible.

A STRENGTH:

superset

bench press 

5 x 4

bent over barbell row

5 x 6

B METCON

30 overhead squats 115#/75#

20 K2E

200 meter row

20 ohs

15 K2E

200 meter row

15 ohs

10 K2E

200 meter row

C MOBILITY

banded hamstring stretch

WEIGHTLIFTING/OLY @ 6:15

1. split jerk off the rack 5 x 3

2. bulgarian split squats x 10 each leg

3. 3 x 10 barbell curls

4. box step ups w barbell on back x 7 each leg