Week 2 of 8: Wednesday
Prep
1000 Meter Row
6 Wall Walks
10 Tall Box Jumps (30/24)
Strength Conditioning
3 Rounds
15-12-9 Thrusters
12-9-6 Back Squats
9-6-3 Shoulder-to-Overheads
15 Calorie Row
12 Bar Facing Over-the-Bar Burpees
9 Ring Muscle-ups
Rest 2 Minutes Between Rounds
Bar Weight: 135/95-155/110-175/125
(Ex. Round 1: 15 Thrusters, 12 Back Squats, 9 S2O, 15 Cal Row, 12 Bar Facing Otb Burpees, 9 Ring Muscle-ups 135/95)
Conditioning
2 Rounds
30 Calorie Bike + 30 Wall Balls
-Rest 2 Minutes-
2 Rounds
25 Calorie Bike + 25 Wall Balls
-Rest 2 Minutes-
2 Rounds
20 Calorie Bike + 20 Wall Balls
Accessory
4 Sets
Neutral Grip Dumbbell Strict Presses* + Dumbbell Bench Press
R1: 12 + 12
R2: 10 + 10
R3: 8 + 8
R4: 6 + 6
*Both Arms at the Same Time
