Wednesday

24
Dec

Wednesday

Warmup: 15 minute clock
5 minutes foam roll
3 rds
High plank x 30 sec
Kbs (Russian) x 10
Row 400
2 rds
Kb single leg bridge x 10
Single leg touch down x 10 alt
Squat jump x 10
Warmup deadlift w/ remainder of time
Strength: deadlift 1 x 2 @ 85%
3rm of high riser
Efficiency:
2 x sub Max strict pull-ups
2 x working set Kipping pull-ups
1 x max effort butterfly
Conditioning:
HSPU x 9 (use deficit)
Overhead squat x 6 135/95
Bar Mups x 3