Wednesday

Supplemental Strength
4 x 8 Behind the Neck Press Snatch Grip
4 x 8 Seated Dumbell Press
4 x 8 Incline Bench Press

Strength
Deadlift
6 x 5
Every 3:30 Minutes

Workout of The Day

15 Minute AMRAP
3 Deadlift 315/245 265/205 225/155 185/125
6 Handstand Push Ups
9 Dips
12 Calories Rowing

Supplemental Endurance
Intervals
Cover max distance during each interval
Row 3 minutes
Rest 1 minute
Row 3 minutes
Rest 3 minute
Row 3 minutes
Rest 1 minute
Row 3 minutes
Rest 3 minute
Row 3 minutes

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