Wednesday: 122816 (1-3)


Warm-up:

Repetition Effort: (Pick One) Work up to x6-15+ @9 RPE
Barbell Row
Pendlay Row
Romanian Deadlift
Yates Row

Gymnastic: (Pick One) Work up to x6-15+ @9 RPE
Air Squat
Box Jump
Lunge
Pistol
Step-up
Tuck Jump

MetCon:
2-4 Rounds:

1. Repetition Effort: (Use 95% of Above)
2. Conditioning: (Pick One)
400m Run
500m Row
3. Gymnastic: (Use 95% of Above)

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