Wednesday

Warm-up

Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:

1 Minute Cumulative Wall Sit
Walking Lunges Down
1 Minute Cumulative Plank
Burpee Broad Jumps Back

Start on the wall by the pull up bars. Do your wall sit (hip crease below parallel), then do walking lunges from far tape line to tape line by the computer.

Do your plank, then do burpee broad jumps back to where you started.

Optional Finisher
Metcon
21 – 15 – 9
GHD Sit Ups
GHD Back Extensions
Bicep Curls

21 of each, 15 of each, 9 of each.