"Tuesday and Wednesday Workouts"

A1. DL @ 12X1, 2 reps @ 50% RM x 12 sets, 30 sec @ blue banded @ 210 lbs

A2. CGBP with Chains @ 20X1, 2 reps @ 30% RM + Chains x 12 sets, 30 sec @ 115 lbs + 80 lbs of chains

B. 6 x Row 300m @ 97%, rest 6-8 min b/t sets

52-55 seconds between each one.

5 min @ 85-90%:

10 Wall Balls – 20#

10 Box Jumps – 24″ – step down

5 Rounds total

–5 min rest

5 min @ 85-90%:

10 KBS – 32kg

35 Double Unders

4 plus 11

–5 min rest

5 min @ 85-90%:

10 cals Airdyne

10 burpees

4 plus 10 burpees

–5 min rest

5 min @ 85-90%:

10 Hang Power Clean @ 95lb

20 Walking Lunges

5 Rounds

–5 min rest

5 min @ 85-90%:

Run 100m

10 burpees

4 rounds plus run 100 m + 5 burpees