Wednesday – SL Int + Upper Assistance ECC + CF Tester
A1. Double KB Front Rack Walking Lunges, 50ft AHAP x 3 sets, 1:30 min
A2. Glute Bridge DB Bench Press @ 40×1, 8-12 reps x 3 sets, 1:30 min
A3. Feet Elevated Weighted Ring Rows @ 40×0, 4-6 reps x 3 sets, 1:30 min
B. AMRAP in 3 minutes:
10 Burpees
20 Russian KBS @ 24kg/32kg
30 Wall Balls @ 15/20lbs
rest 3 min
AMRAP in 4 minutes
10 Burpees
20 Russian KBS @ 24kg/32kg
30 Wall Balls @ 15/20lbs
rest 4 min
For Time
10 Burpees
20 Russian KBS @ 24kg/32kg
30 Wall Balls @ 15/20lbs
*refer back to wk of May. 23/2016