Warm-up
• 20 Air Bike
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 PVC Passthroughs
3 rounds:
• 10 Medicine-Ball Cleans 20/14#
• 10 Cossack Side Lunges
Strength
6 sets:
• 2 Front Squats + 4 Back Squats
Weight: 94% of weight used on Monday
Conditioning
5 rounds for time:
• 5 Bar Muscle Ups
• 10 Push-ups
• 400 m Run