Wednesday January 22

Warm up: Every 90 secs x 4 sets: 1. 8-10 bench press @60-70% 2. 8-10 archer ring rows /arm A) 8 min amrap: 12/10 cal air bike 20 wall balls 10 hanging knee raises Rest 3 mins 8 min amrap: 10 kB clean and jerk 40 DUs Rest 3 mins 8 min emom: 15/12 cal row 20 DBL KB deadlifts 10 hanging knee raises B) accumulate 2 mins of low plank 50 banded last sweeps *break this up however you want* 


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