Week 3 of 4: Wednesday
Prep
For Time
400 Meter Run
50 Air Squats
20 Burpee Pull-ups
Strength
Deadlifts
Sets of 12, 10, 8, 8
Conditioning
8-Minute AMRAP
20 Calorie Row
8 Dumbbell Burpee Step-ups (50/35)*
8 Chest-to-Bar Pull-ups
*Use 1 Dumbbell
Conditioning
5000 Meter Easy Row
Core
Ab Rollouts
4 Sets of 15-20
