Wednesday- Deadlift + UB Gymnastics + SL + Aerobic

A. Deadlift @ 170#, 20 TnG, 10, 10, 10, go every 4 min

B1. Rope Climb, 5 x 1, rest 60 sec **legless if possible

B2. Strict HSPU’s 5 x 1.1.1.1, rest 90 sec **do 1, drop rest 10 sec, do 1, drop rest 10 sec

C. Front Rack Reverse Lunge off 45 + 25# plate, 3 x 8/leg, rest 60 sec b/w legs

+ 135,155,165

10 min @ 70%

Row 250m

2 Wall Walks

20 sec Ring Support hold w/ Good External Rotation of shoulders

4 rounds