Wednesday 8/16

If you are taking tomorrow off, do #1

1) Back Squat 1 x 7, 1 x 6, 1 x 5, 1 x 4, 1 x 5, 1 x 6, 1 x 7
-Just some volume squats, don't have to go crazy heavy on load but do bump up the weight for each set on the way to 4 and then back up try to go slightly heavier than the previous set of the corresponding reps.

I.e. hit 275 for 5 then 285 for 4, try 280 for 5 etc.

2) 5 Sets:
Close grip bench x 6 (same weight as last week)
Heavy DB Bent over row x 6 each arm
:30 weighted plank

3) 14 min AMRAP
2 Rope Climbs
10 Alt DB Snatch (50/35)
10 Burpees

2 mins work, 1 min rest. Pick up where you left off

4) 10 Rounds:
:30 Max Bike
1:30 rest