Wednesday

coach will warm you up accordinglyA. Tng Deficit DL - 5,5,5,5. sm build. (stand on a 3-4" plate)
rest as needed ~15 min
B1. 1A DB Bench @21X2 - 6-8 reps R/L
B2. Hollow Hold - 30-40 sec (add weight if more intensity needed)
X 3 sets, rest 60-90 sec
+
Partner wod
15 min AMR: alternate rounds
8 T2B
6 BBJO 24/20"
4 Thrusters (40/24k)