WEDNESDAY

WARM UP

2 Sets, Increasing Intensity

200m Run

10/10 Pendulum Lunges

10 Dual Dumbbell Push Press, light loads (just patterning)

200/170m Row

STRENGTH

Strict Press + Push Press

Every 2:30, 4 Sets

3+5 @ 75%+ of Strict Press

CONDITIONING (5 Rounds for Time:)

"Brick"

Fitness

100m Run

200/170m Row

20 Air Squats

Performance

200m Run

250/215m Row

30 Air Squats

Time Domain: 11:00-15:00 minutes

Time Cap: 17 Minutes

Run Sub : 8 x Shuttle Run (25/25ft , 8/8m) or 500/425m Bike Erg

Row Sub: 225/190m Ski Erg