Wednesday
A Every 90 Sec X 8 Sets:
1 DL @20X1 @85-90% of DL RM – control down to the ground for your tempo
B1)
Single Arm DB OH Walking Lunges X 50FT – @Tough Load – Switch @25FT – rest 1 min
B2) 15 Dual DB Deadlift (70/50/Hand) – No Rest into….
B3) Dual DB Farmers Carry X 200FT – (70/50)
3 Sets: Rest 2 min
C) 6X1 Ring Muscle Up + 5-6 Strict Ring Dips
rest as needed to keep your sets unbroken
D) 16 Min EMOM
Min 1 – 200m Run
Min 2 – 5 OHS (Started Moderate and Build to a heavy set over the 4 Sets)
Min 3 – 8-10 Burpee Bj OVers (24/20)
Min 4 – Rest
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