Wednesday

Wednesday:
A1. Standing Dual KB/DB Arnold Press - 12,9,6 reps. build
A2.  Rope climb clusters [1.1.1] partner up and switch rougly every 20 sec
A3.  Superman complex - 7 upper lifts + 7 lower lifts + 7 full body superman ups
3 sets, rest 60-90 sec
B1.  Rear foot elevated Split Squat @2111 - 6-8 R/L, add DB's in suitcase position for more intensity.
B2.  Rebounding Box Jump- 6-8 reps (start standing elevated, jump off and up onto another box. adding height as comfortable)
X 4 sets, rest as needed
+
3 RFT:
400m Run
15 KBSn L (yel/blu)
15 KBSn R