Wednesday

Warm-up
Warm-up
PART 1
3 minutes Bike or Row…
Min 1: Easy
Min 2: Moderate
Min 3: Hard

PART 2
AMRAP x 5 MINUTES
10 Tempo Air Squat (31X1)
8 Up Downs
6 Push Up to Down Dog
4 Broad Jumps

Strength
Back Squat (1RM)
ON A 20:00 RUNNING CLOCK…
Build to 1RM Back Squat*

Full depth, use a spotter if necessary.

*Retest of 1RM from beginning of Wendler Cycle

Workout
“SPEED DEMON” (Time)
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs

-Hard Cap 8:00-