WEDNESDAY

Warm-Up

2 Sets

:30 second Bike

20 Plank Shoulder Taps

10 Alternating Hang Dumbbell Snatch, Light

:30 second Row

10 Alternating V-Ups + 10 second Hollow Hold

"Mount Mumandad"

25:00 EMOM

FITNESS

M1: 9/6 Calorie Echo

M2: 2 Wall Walks

M3: 12 Allt DB Hang Snatch

M 4: 13/10 Cal Row

M5: 15 Med Balll Situps

PERRORMANCE

M1: 13/10 Calorie Echo

M2: 3 Wall Walks

M3: 16 Allt DB Hang Snatch

M4: 15/10 Cal Row

M5: 15 GHD Sit-Ups

Dumbbell: 22.5/15kg

Goals / Stimulus / Objectives

Stimulus: Muscular Stamina / Volume Building

RPE: 7/10

Primary Objective: Complete each movement within the 45 sec mark for each minute

Secondary Objective: Maintain a 7/10 RPE or lower for the duration of the workout.

Optional Accessories

For Quality:

2-3 Sets

:30 Side Plank Left

:30 Side Plank Right

1:00 Elbow Plank

-rest 1:00 b/t sets-