wednesday

Warm-up

​AMRAP x 8 MINUTES
10/10 Single Arm DB Bent Over Rows 
10 DB front rack squats
5/5 Single Arm DB Push Press 
10 Alt. DB Hammer Curls 
:30 Hollow Hold  

Strength

Bench Press Wendler Week 2
3 reps @ 70%
3 reps @ 80%
​3+ reps @ 90%

Metcon

5 ROUNDS FOR TIME
400m Run
14 DB Step-Back Lunges (50/35)|(35/25)*
14 hand release push-ups

*Hold the DB's  Suitcase Style*
(Score is Time)

At-home metcon

6 ROUNDS FOR TIME
8 DB Facing Burpees
10 DB Deadlifts
12 Jumping Lunges

-10:00 Hard Cap

(Score is Time)