Wednesday and Thursday

Wednesday

Warmup
2 rounds D’s
2:00 row
20 light DB shoulder press (8/12)
15 squats

METCON
50 Wallballs
35/27 Cal row
15 burpee bjo (24/21")
3:00 rest
15 burpee bjo
35/27 Cal row
50 Wallballs

METCON
24-20-16
GHD/weighted sit-up
Heavy DB snatch (75/50)

Thursday
No Warmup
Any or all of Run/row/bike/ski

3 sets
3 rounds
1:00 moderate
0:30 easy

3:00 b/t sets

Accessories
3 sets
10 single leg step ups (21/18")
10 DB face pulls
15 band pull aparts

PRACTICE