WEDNESDAY

Warm-Up:

10 Inch Worms + Elbow to Instep

20 Glute Bridges (1sec Pause @ the Top)

-then-

9:00 EMOM

Minute 1 - :40 Plate Hop Series

Minute 2 - 12 Alternating Dumbbell Deadlift

Minute 3 - :40 Banded Monster Walks

Conditioning

15:00 AMRAP

12/9 Cal Echo Bike

12 Dual Dumbbell Sumo Deadlift

12/9 Cal Row

12 Renegade Rows

12 Box Jump Overs

Box Height 24/20''

Dumbbells: 22.5/15kg

Objectives / Stimulus / RPE / Workout Strategy

Goal: 4+ Rounds

Stimulus: Posterior Chain / Lactate Threshold

RPE: 8/10

Primary Objective: Complete Each Machine in under 45 seconds

Secondary Objective: Keep the Dumbbell Movements to 2 Sets or Les

Optional Accessories

For Load

3 Sets,

40m Farmers Carry

40m Reverse Sled Drag

40m Sled Push

:30 Weighted Sorenson Hold