Wednesday
Supplemental Strength
5 x 8 High Row
5 x 8 Weighted Pull Ups
5 x 8 Pendlay Row
Strength
Single Arm Row
5 x 8
GHD Sit Ups
5 x 15 (10)
Every 3:00 Minutes
T Bar Row
5 x 8
Ab Bicycles
5 x 20
Every 3:30 Minutes
Workout of The Day
4 Rounds
10 Strict Pull Ups
15 Wall Balls 30/20 20/14 16/10
then
4 Rounds
10 Pull Ups
15 Burpees
Supplemental Endurance
3 Rounds
12 Elevated Feet Ring Rows
400 Meter Run
