WEDNESDAY

SPECIFIC PREP

3 Sets: For Quality

200m Run

25ft (8m) A-Skips

25ft (8m) B-Skips

3-5 x Bar Shapes : Neutral Hang + Hollow Hang + Neutral Hang + Arch Hang

9/7 Calorie Row

CONDITIONING

"Flyin High"

4 Sets 

4:00 AMRAP

1:00 Max Unbroken Sets of 5 Chest to Bar Pull-Ups 

400m Run 

-Max Calorie Row in the Remaining Time 

Rest 2:00 minutes between sets 

Score = Total Reps (Combined Reps of Chest to Bar + Row Calories)

ACCESSORY

3 Sets, For Quality

10/10 Single Arm Dumbbell Bent over Row

10-15 Tall Kneeling Straight Arm Banded Lat Pull Down

10 Reverse Nordic Curls