Wednesday Cardio/Core
AMRAP 16 min
15 wall balls
10 box overs
30 Russian twists
25/50 Single DU
Circuit
timer number 5
30:10
3 sets
2 laps
Sleds push
Battle rope
Bear position shoulder taps
Bike
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See AllStrength Front Squats + Back Squats (from the rack) 4 sets Building 3 FS then rack & quickly rack bar on back and complete 5 back squats 1st set 50% of 1 rep Fas 2nd set 55% 3rd set 60% 4th set 65-70%
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Bet you can’t guess how old I am. Have Fun Good Luck! You will need: BB, DB, Jump rope. Barbell is Rx you can use Dumbbell’s for a scaled option. (tricep extensions. Everyone uses single DB) Hardest :
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2 sections -4 moments per section combination of upper and lower body movements. -50 reps per movement -use the same equipment in both sections 4 min per movement *more than 1min left +10reps 1 min re
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