Wednesday Work


Single leg med ball deadlift 10 per leg (concentrate on engaging the hamstring and glute)

Glute bridge x 10

200 m Row

Squat jump tucks x 10

6 rounds not for time but for quality rest if needed

Move prep


  • For Time

  • 3-9-15-21-15-9-3

  • Wall Balls Rx- 20/14 F- 14/10-12

  • Box Jumps (24 in/20 in)

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