Wednesday 11/6

1) 3 Rounds
25 GHDSU
160foot sandbag bear hug walk
50 foot HS walk

2) Cycle through the following for 15 minutes
Single arm DB Strict Press 1 x 8 (side) 2 x 6( side) 2 x 4 (side) *
-between each set
15 underhand pull aparts
15 MB Weighted lying leg raises 

*For these the non moving arm will hold a DB overhead, alternate arms
Example: Seated with DB in front rack Press R arm (hold) Press L arm (hold) bring down R arm and press (hold) etc.

3) For total Russian Twists and GI Janes
Two 4 minute rounds for max Russian Twists
25/16 Cal Bike
20 SDHP (95/65)
Max MB Russian Twists with remaining time

No rest between each round

Then Rest 2 minutes and move on to

Two 4 minute rounds for max GI Janes
25/18 Cal Row
20 Push Press (95/65)
Max GI Janes in remaining time

No rest between each round