wednesday

Warm-up

​2 SETS
:30 Row (EZ)
10 Bootstrappers
10 Alt Groiners
10 Alt Cossack Squats
20 Jumping Jacks

Into … 

2 SETS 
:30 Row (Mod→ Hard)
10 Tempo Air Squats (3111)
5 Inch Worm + Push-Up
20 Single Unders or Double Unders

Metcon

​2 SETS FOR TIME*
50/40 Cal Row

Immediately Into...

4 ROUNDS
10 Wall Balls (20/14)|(14/10)
30 Double Unders

-Rest 3:00 b/t Sets-

(Score is Slowest Set)

KG WB: (9/6)|(6/5)

*Each full set contains 50/40 Cal Row and the 4 Rounds.

Finisher

​3 SETS FOR QUALITY
10/10 Single Leg Weighted Glute Bridge-Ups (30X1)*
15 Supermans

*DB or Wall Ball resting on hips.