Wednesday

Strength

Part 1: Seated Shoulder Press 8 Reps Every Minute for 6 Minutes

Rest 2 mins before moving on to part 2

Part 2: Strict Pull Ups 8 Reps Per Minute for 6 Min

Every minute on the minute for 9 minutes:

min 1 - 12 Lateral Raises

min 2 - 12 Upright Row

min 3 - 12 Reverse Snow Angels

*Metcon

 10 Min AMRAP

(As Many Rounds and Reps as Possible in 10 Min)

1 Dumbbell Squat Clean

1 Burpee Box Jump Overs

2 Dumbbell Squat Cleans

2 Burpee Box Jumps Overs

3 Dumbbell Squat Cleans

3 Burpee Box Jump Overs

RX Men: 40-50 DBs

RX Women: 25-35 DBs