WEDNESDAY

Calf pumps

Windmill complex

Heart Starter

3 Rounds

· 100 meter run

· Banded once around the square

· 5 banded Air Squats

· 5 Banded Shoulder Press each arm

· 5 KB deadlifts

WOD

10 Minute EMOM

·   7 Kettlebell Swings

Rest 2 minutes:

10 Minute EMOM

·   3 Kettlebell Clean & Press Each Arm

Rest 2 minutes:

10 Minute EMOM

·   10 Wall-balls (RX 9/6 Kg)

Stimulus:

·   Pace for Consistent Sets

·   Fast recovery between each set