WEDNESDAY

General Warm-Up: (4-6 minutes)

1 Set: For Quality

20  Banded Pull Aparts

:20 second Hollow Hold

6 Inchworm Push-Ups

20 Down Dog Toe Touch

10/10 Single Leg KB RDL’s

Specific Warm-Up

2 Sets: For Quality

8 Barbell Bench Press, Building Loads

8 Dual DB Pendlay Rows

8 Dual DB RDL’s

Dual DB 40m Farmers Carry

Strength

Bench Press

Take 12 minutes to Establish a 10 Rep Max

"Event Horizon"

Fitness

Every 4:00 x 4 Sets

12 Med Ball Situps

12 Deadlifts 40/30

12 HR Pushups

40m Dual KB/DB Farmers Carry

Performance

Every 4:00 x 4 Sets

15 Med Ball Situps

15 Deadlifts 55/37.5

15 HR Pushups

40m Dual KB/DB Farmers Carry

Kettlebells: 24/20kg

Score = Slowest Time / Set