Wednesday
Supplemental Strength
10 GHD Sit Ups Every Minute on The Minute x 6
3 x 8 Single Arm Row
3 x 8 T Bar Row
Strength
Pendlay Row
6 x 8
Box Jumps
6 x 8 30/24 24/20
Every 2 Minutes
Weighted Pull Ups
6 x 8
GHD Sit Ups
6 x 12
Every 3 Minutes
Workout of The Day
Wall Ball Biathlon
40 Wall Balls
1000m Row
30 Wall Balls
750m Row
20 Wall Balls
500m Row
10 Wall Balls
250m Row
Supplemental Endurance
20 Minutes Stairmaster
