Wednesday

Wednesday
coach will warm you  up accordingly
+
 A1. 1A DB Jerk - 5 R/L
A2. 1-3 strict Ring MU (mod is 5 strict false grip RR)
A3.  Dual DB/KB Hollow Rock - 15-20
rest 90 sec X 3 sets
B1. 1 GL 1A DB OH Lunge step R/L
B2. 10 alt explosive box step ups (20/16") get AIR under your feet!
rest 90 sec X 3 sets
+
12 min AMR:
200m run
10 burpee to 6" target