WEDNESDAY

Warm-Up:

2:00 Machine of choice

2 Sets, For Quality

:30/:30 Adductor Rock Backs

:30/:30 Active Deep Lunge Stretch

10 Cossack Squats *Slow and Controlled

5 Jumping Pull-Ups + 3 sec Eccentric

Strength + Stability

12:00 minute EMOM

Min 1: 5 Pause Back Squats (2sec) @ 7 RPE

Min 2: 10 Dual Kettlebell Front Rack Tall Kneeling to Standing

Min 3: Rest

KB. 24/16kg

Conditioning (3 Rounds for Time)

Performance

30 Wall Balls 10/9ft

20 Toe to Bar

10 Hang Power Cleans 60/40

Fitness

25 Wall Balls 10/9ft

15 Toe to Bar

10 Hang Power Cleans 50/35

Time Domain: 9:00-13:00 minutes

Time Cap: 15:00 minutes

Accessories

30 Russian Twists

20 Alternating V-Ups

Max Side Plank (R)

Max Side Plank (L)