Wednesday 8/24

1) Front Racked Lunges 4 sets
- If you can do these walking the length of the gym pick a weight you can make happen for 4 sets.  If you need to do a rack 4 x 10 each leg

2) 15 min ALT EMOM:
1) 8 Penally Rows (1 second pause)
2) 10 Weighted box dips
3) 20 Weighted sit-ups

3) For Time:
15 Bar Muscle-up
75 Dubs
25 C2B
75 Dubs
35 Pull-ups
75 Dubs

2 and 4 are interchangeable, your choice if you only have time for 1 of them

4) For Time:
5 Cal on Rower
5 Strict HSPU
10 Cal
10 Strict HSPU
15 Cal
15 sHSPU
20 Cal
20 sHSPU
- 10 minute cap