Wednesday
Supplemental Strength 4 x 8 High Row 4 x 8 Seated Cable Row 4 x 8 Single Arm Row
Strength
Superset
Deficit Handstand Push Ups 6/4” Height
5 x 5
Pendlay Row
5 x 8
Every 3 Minutes
Superset
Handstand to Forward Roll or Forward Roll only for Beginners
5 x 2
T Bar Row
5 x 8
Workout of The Day
Rounds
12 Pull Ups
12 Box Jump Overs
200 Meter Run
Supplemental Endurance
5 Rounds
15 Wall Balls
10 Burpees
400 Meter Run
