Wednesday
Strength
Weighted Pull Ups
7 x 7
GHD Sit Ups
7 x 20 (12)
Every 3:30
Workout of The Day
20 – 16 – 12 – 8
Chest to Bar Pull Ups
Handstand Push Ups
30 Double Unders after Each Round
Supplemental Endurance
10 x 500 Meter Row with 1 Minute Rest after Each Piece
