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Warm Up:  3 sets: 
50 Jump Rope
10 Lunge
Empty Prowler Push 


3 sets Buidling:   

  • 10 Double KB Front Squat or Landmine Squat

  • 10/10 Landmine Rows or heavy Chainsaw 

  • 10 Knee to elbow 


Every 2 Minutes for 20 Minutes: 

  • 100m

  • 10 Med Ball Squats

  • 10 Box Jump/step up  


Cashout:  100 Russian twist (1/1) 
Every Break = 10 sit ups