WEDNESDAY WORKOUT

WARM UP
STRETCH
JUMPING JACKS
10 HR PUSH UPS
20 LUNGES
40 SINGLES
2 SETS

STRENGTH WORK
DUMBELL UPRIGHT ROWS
( LIKE DOING STRICT HI PULLS)
4 X 8

DUMBELL ALT LUNGES
(HOLD WEIGHTS LIKE FARMERS CARRY)
3 X 6 EA. SIDE

DUMBELL UP CHOPS
( START FROM OUTSIDE OF KNEE, CHOP ACROSS BODY TOWARDS OPPOSITE SHOULDER)
3 X 6 EACH SIDE

METCON
3 HSPU'S OR 2 WALL WALKS
200M RUN
10 AIR SQUATS

4 HSPU'S OR  3 WALL WALKS
200M RUN
20 AIR SQUATS

5 HSPU'S  OR 4 WALL WALKS
200M RUN
30 AIR SQUATS

15 MIN AMRAP

​REPLACE 200M RUN WITH 3 WALL TO WALL RUNS INDOOR IF ITS RAINING