WEDNESDAY

Warm-Up/Mobility

EMOM 8,

Minute 1: Cardio Choice

Minute 2: :40 sec Bar Hang

Minute 3: 6 Inch Worm Pushups

Minute 4: 15 Banded Pull Aparts

Minute 5: Cardio Choice

Minute 6: :20-:30 Chin Above Bar Hold

Minute 7: 5 Tempo Pushups (3 second Negative)

Minute 8: 15 Banded Pendlay Rows

Strength. (For quality not for time)

Fitness (Push/Pull)

10-8-6-4-2 reps of

Banded Strict Pull-ups

Dumbbell Bench Press

Performance (Push/Pull)

10-8-6-4-2

Strict Pull-ups*

12-10-10-8-8

Dumbbell Bench Press

DB. 22.5/15

*Add weight if possible

Rest as needed between sets

Conditioning

2 Sets:

2:00 Max Calorie Ski

- Rest :30 -

2:00 AMRAP of "Cindy"

- Rest :30 -

2:00 Max Calorie Echo Bike

- Rest :30 -

2:00 AMRAP of “Cindy”

Rest 2:00 b/t sets

Score = Sum Total of Rep (All 8 Sets Combined)

“Cindy” = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats