Wednesday

A. 12 min EMOM
Min 1: Paloff Press with Crossover Symmetry bands 6R/6L + 5 Updowns
min 2:  5-7 HSPU + 15 Sit ups (1 WW with a 10 sec hold if you can’t HSPU)
min 3: Sandbag half Moons – 12 reps + 8 Squat Jumps
B. Deadlift clusters @ 3131 – [3.3.3] Rest 20sec/rest 90sec X 3 sets
C1. Heavy Beast ball Play – 4-6 Alt reps
C2.  1A Ring Row – 5-7/arm
C3.  Anchored KB Windmill – 8RepsR/8L – KB in BOTH hands – one over head, one of the ground. can be the same weight or use different wts.
3-4 sets – 15 mins
+
FT:
500 M Row
30 FS @ 60K/35K – Use a rack
500 M Row
NOTES:
- Functional body building today. Challenge yourself. Don’t forget to rest!!! You dictate intensity/load.  FULL Range of Motion is critical.
- Anchored Windmills https://www.youtube.com/watch?v=BI4eRMalWKA
- Single Arm Ring Row: https://www.youtube.com/watch?v=ueXeGK10_Uk
You can increase or decrease by moving yourself under the rings or making yourself more vertical.
- Goal is to complete BOTH 500 M Row’s at the same pace.  Choose your pace wisely.