Wednesday
Supplemental Strength
6 x 8 Single Arm Row
Strength
Overhead Squat
6 x 4 (7)
GHD Sit Ups
6 x 18 (12)
Every 3:30 Minutes
Workout of The Day
Every 3:30 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats 115/85 95/65 75/45
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Supplemental Endurance
2 x 2000 Meter Row
Every 10 Minutes
