WEDNESDAY

STRENGTH

Every 4 min x 3 rds

5 front squats (can be off the rack)

2 min for cals on the rower

Keep track of your calories for a total of 3 rds. Start your row at the 2 min mark of 4 min clock

Start with 2 – 3 warm up sets

For rds 1, 2, and 3 build with each set of 5 reps

METCON

OPEN

Amrap 15 min

8 oh walking lunges 95#/65#

8 lateral burpees over the bar

8 oh walking lunges

8 TTB

PERFORMANCE

Amrap 15 min

8 oh walking lunges 65#/45#

8 lateral burpees over the bar

8 oh walking lunges

8 TTB

FITNESS

Amrap 15 min

8 oh walking lunges 45#/35 #plate or db’s 35#/25#

8 lateral burpees over plate or one db

8 oh walking lunges

8 knee raises or plate or db situps