Wednesday Workout...

3 options: Run / Lift / Body weight

Option A: Run

Warm-Up:

3 rounds:

1:00 High knees

10/10 cossack squats

12 jump floor touches

Run:

1km easy tempo

4 km moderate-fast tempo

1km return to baseline

Option B: Lift

A: Push press

10 x 45%

8 x 55%

6 x 68%

3 x 76%

2 x 2 x82%

3 x 71%

rest 1:00/set minimum

B: Alt. DB Snatch 4 x 12/arm

rest 45-60sec/set

C: Snatch grip deadlift 6 x 5 @73%

rest 1:00 / set

D1: DB bench press 4 x 15

D2: Diamond push-up 4 x 15

rest 1-2:00/set

E: 25-20-15-10-5 Bent over row

rest as needed b/w sets

Option C: Body weight

Warm-up

3x

1:00 jumping jacks

6 burpees w/ slow pushup

10 jump lunges

12 min EMOM:

A) 20 sit-throughs

B) 8-10 Inchworms

C) 12 Plank to pushup

D) 40 flutter kicks

rest 2:00

12 min AMRAP:

5 pushup

10 Squats

15 Sit-ups

10 lunges

5 shoulder taps / shoulder

Done!

All workouts can be modified to your own respective intensity. Lower the volume, increase the volume. Do as you wish, just move and groove!

"Progression is built through consistency and tested by passion"

JB