Wednesday
Supplemental
5 x 8 Flat Dumbell Press
Bench Press
5 x 8
Strict Toes to Bar
5 x 10
Every 3:30 Minutes
Dips
5 x 8
GHD Sit Ups
5 x 15
Every 3:30 Minutes
Workout of The Day
30-20-10
Burpees
Wall Balls 35/20 20/14 16/10
Butterfly Sit Ups
Supplemental Endurance
Intervals
Rest exactly 2 minutes between intervals, cover max distance possible
Row 4 x 6 minutes
