Wednesday 9/10

Fitness-

A1. Dead lift - 10.8.6.4

Rest 60 sec.

A2. Med ball push ups x 20 x 4 sets

Rest 60 sec.

A3. Weighted plank x 45 sec x 4 sets

Rest 60 sec

+

15 min AMRAP

200 m Run

25 wall balls (20/14#)

10 pull ups

Performance-

A1. Deadlift - 10. 8. 6. 4

Rest 60 sec.

A2. Strict HSPU x 10 x 4 sets

Rest 60 sec

A3. Hollow rock x 35 x 4 sets

Rest 60 sec.

+ 

15 min AMRAP

400 m run

25 Wall balls (20/14#)

5 MU's or 10 CTB pull ups