Wednesday

Supplemental Strength
10 GHD Sit Ups Every Minute on The Minute x 6
3 x 8 Single Arm Row
3 x 8 T Bar Row

Strength
Pendlay Row
6 x 8
Box Jumps
6 x 8 30/24 24/20
Every 2 Minutes

Weighted Pull Ups
6 x 8
GHD Sit Ups
6 x 12
Every 3 Minutes

Workout of The Day

Wall Ball Biathlon
40 Wall Balls
1000m Row
30 Wall Balls
750m Row
20 Wall Balls
500m Row
10 Wall Balls
250m Row

Supplemental Endurance
20 Minutes Stairmaster

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