Wednesday

Warm-up
Warm-up
2 Minutes Cardio

2 ROUNDS
10 PVC Pass Thrus
10 Hanging Knee Raises

2 ROUNDS
10 PVC Tempo Overhead Squats
10 Supermans

Strength
Metcon
4 Rounds not for time:
30 Russian Twists (count every tap. use a heavy plate such as 45/35 lbs)
2 Turkish Get Ups per side (building up in weight)
:20 L sit hang or hold.
5 Pistols per side (assisted if necessary)

Workout
Metcon (Time)
9 – 15 – 15 – 9

Power Snatch (75/53)
OHS (75/53)
Toes to Bar
Burpee Box Jump Overs (24/20)

9 of each, 15 of each, 15 of each again, 9 of each.