| Wednesday | |
| A | Every 90 Sec X 8 Sets: |
| 1 DL @20X1 @85-90% of DL RM – control down to the ground for your tempo | |
| B1) |
Single Arm DB OH Walking Lunges X 50FT – @Tough Load – Switch @25FT – rest 1 min
|
| B2) | 15 Dual DB Deadlift (70/50/Hand) – No Rest into…. |
| B3) | Dual DB Farmers Carry X 200FT – (70/50) |
| 3 Sets: Rest 2 min | |
| C) | 6X1 Ring Muscle Up + 5-6 Strict Ring Dips |
| rest as needed to keep your sets unbroken | |
| D) | 16 Min EMOM |
| Min 1 – 200m Run | |
| Min 2 – 5 OHS (Started Moderate and Build to a heavy set over the 4 Sets) | |
| Min 3 – 8-10 Burpee Bj OVers (24/20) | |
| Min 4 – Rest |
