Wednesday
Warm Up/Mobility
Warm-up
Quad Smash
3 Rounds
20 Single Unders
9 Up-Downs
10 Air Squats
Strength
Front Squat (3-2-1-3-2-1)
Metcon (AMRAP – Rounds and Reps)
Amrap 12
50 Double Unders
10 Hang SQUAT Cleans (95/65)
20 Sit ups
50 Double Unders
10 Hang SQUAT Cleans (95/65)
20 Sit ups
Finisher
Warm-up
4 sets
16 DB Seesaw Bent Over Row
10 DB Arnold Press
10 DB Seesaw Floor Press
16 DB Seesaw Bent Over Row
10 DB Arnold Press
10 DB Seesaw Floor Press
* Wave Loading… Each corresponding set is heavier that first
-Try to hit 90%+ of 1 RM on last set