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Wednesday 10/16

"Wednesday Primer"

3 Rounds (18:00 total):In a 2:00 window 30-40% of your Max Strict HSPU 12 CTB Pull-Ups Max Calorie Assault Bike … Rest 2:00In a 2:00 Window 30-40% of your Max Strict HSPU 12 Box Jump Overs (24"/20") Max Calorie Row … Rest 2:00



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Wednesday 9/30

Strength 4 rounds 10 Single arm DB Floor Press (each side) 10 Bent-over DB Row (knee and hand on bench or box) 10 Lateral DB Shoulder Raise Conditioning "Treat yo self" 4 rounds for Time: 400m run 40

Tuesday 9/29

Strength 3 sets 30-60 Second Active hang 10-15 Deficit Push ups (45/25 plates for deficit) 8-10 Bulgarian Split squats (each side) Rest as needed between sets (1-2 mins) Conditioning "Everything hurts

Monday 9/28

Strength Back Squat 3 reps every 90 seconds for 8 sets Conditioning For Time: 500/400m Row (30/24 Calorie Assault Bike) 100 double unders 200ft Farmer Carry (70s/50s) 100 double unders 500/400m Row (3

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