| Wednesday | |
| A1) | 50 FT BB FRont Rack Walking Lunges @Moderate Weight + 50FT BB OH Walking Lunges – go at same weight for both exercises – 30 sec |
| A2) |
30 Sec Weighted Sorenson Hold – 30 Sec
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| A3) | 1 Min Weighted Front Bridge |
| X 3 Sets – rest 2 Mins | |
| EFFORT Should be 100% Below: | |
| B1) | 30 Sec MAX CAL AD SPRINT |
| GO HARD* | |
|
4 Sets – rest 4 mins b/t sets to ensure 100% effort
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| C) |
1500m Row – Pace to try and hold same Average/500m the whole 1500m
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*EMOM get off and perform 5-7 Goblet Squats (53/35)
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