Wednesday September 27th

Warm Up minute 6 minute emom- run 100m, 5 push ups


then 10-20 empty bar back squats with a 1 second pause at the bottom

Strength- Back squats
Heavy 3’s
(do two or three sets of 5 to build up to first weight of 3’s, you should be working above 85 percent) 3,3,3,3,3

14 Minutes
1000 meter row buy in
THEN Amrap of
10 wall balls
25 doubles
3 bar muscle ups (sub 5 pull ups, 5 chest to bar pull ups, or 7 ring rows)