wednesday

Strength

​Pull-ups
Work up to a 4RM Weighted Pull-up in 10mins,
Then Drop Set of 4x @ 90% of 4RM

Met-Con

​Met-Con
7min AMRAP:
100x American Swings (24/16kg)
50x Wall Balls (20/14#)
-Break Reps Up However.
Max Calorie Row in Remaining Time
(Finish the Swings and Wall Balls as quickly as possible, Then score will be calories rowed in remaining time.)