Wednesday

Aerobic Work:
FoR Time:
Row 8K
*Every 500m get off and complete the following:
3 – DB SA Press R
4 – DB SA PP R
5 – DB SA Jerk R
6 – DB SA Bent Over Row R
3 - DB SA Press L
4  - DB SA PP L
5 - DB SA Jerk L
6 - DB SA Bent Over Row L

Strength Work:
8 min AMR:
Single Arm RR Hold - 5-10 seconds/arm
Hollow Body Hold 10 sec + 20 Heal Taps
Shinbox + KB Halo - 4R/4L
+
A. Muscle Snatch - TnG 3 rep; build
B1. Dual KB Front Rack Reverse Lunge Steps to a deficit – 10 alt Steps X 3 sets
B2. Barbell Floor Press – 8,8,6,6
+
3 RFT:
400 M Run
12 Pullups

21 Russian KBS