| Wednesday | |
| A | Every 2 Mins X 5 Sets: |
| 3 DL @20X1 @80-82.5% of DL RM | |
| B1) |
Back Rack Walking Lunges X 50 FT – Moderate Load – rest 1 min
|
| B2) |
Single Arm Front Rack KB Carry + Single Arm KB OH Carry @moderate Load X 200FT – switch arms After 100FT
|
| B3) | 200FT Sled Push |
| 3 Sets: Rest 2 min | |
| C) | 6X8-10 Ring Dips – strict as long as possible |
| rest as needed to keep your sets unbroken | |
| D) | 3 Rounds: Fight Gone Bad Style |
|
1 Min AMRAP T2B – break early to ensure you keep getting reps the whole minute
|
|
| 1 Min AMRAP Cal AD | |
| 1 Min AMRAP Alternating KB/DB Snatch (70/53) | |
| 1 Min AMRAP Cal Row | |
| 1 Min AMRAP Dual Devil Press (40/25) | |
| 1 Min rest b/t round | |
| E) | 3-4 Sets: |
| 15 Sec L-Sit on Rings | |
| 15 Sec Rest | |
| 20 Sec GH Hold | |
| 15 Sec Rest | |
| 1 Min Plank | |
| rest as needed |
