WEDNESDAY 6/13/18

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STRENGTH
4 SETS
5 Weighted Pull-up
Superset with...
5/5 Single Arm KB* Bent Over Row (30X1)
-rest 90 seconds between sets-

*same weight as KB in workout

WORKOUT
3 SETS
AMRAP x 5 MINUTES
12/10 Calorie Row
10 Russian Swings (70/53)
8 Box Jumps (30/24)
-rest 1 minute between rounds-

*Goal is to get more reps each round

OPEN GYM BONUS

STRENGTH
Power Clean + Push Jerk
1.1.x 8 sets; rest 1-2 minutes between sets; @moderate load

GYMNASTICS
EMOM x 18 Min
1st: 15/10 Cal bike
2nd: 8 Strict TTB

CONDITIONING
5 sets (70-80%)
30 DB snatches (50/35)
25 Cal TTB
20 Cal row
Rest 2:00