Wedensday

15
Oct

Wedensday

Gymnastic warmup:
*3:00 amrap incline push-ups 30″ box
*3:00 amrap underhand grip ring rows
*3:00 amrap bench/box dips
Strength:
Front squat
65%, 75%, 85%, x 3
Conditioning:
2 rft
12 deadlifts 225/185
24 box jumps 24/20
36 pull-ups
Extra work:
Alpha makers x 3-5 heavy sets, go off how you feel
(Sq cln, thrust, back sq, shoulder to overhead, overhead squat)