7i/10/13 - WEDNESDAY

WARM-UP
Foam Roll
Mobility
Airdyne 3 min
2 Rounds: Wall Climb - 5, Close Grip Strict Pull-up - 10

CONDITIONING
5 min AMRAP
HSPU - Max Rep
MU EMOTM - 3

Rest 3 min

5 min AMRAP
Burpee - Max Rep
315 lb Deadlift EMOTM - 3

Rest 3 min

5 min AMRAP
Push-up - Max Rep
Seated Rope Climb EMOTM - 2

ASSISTANCE
3 Compound Sets
Lateral DB Raises - 12-15
Reverse DB Flies - 15-20

3 Supersets
Leg Lowers - 5
95 lb Front Rack 20" Step-ups - 10