Wednesday

  Strength: Back squat 4x3

 Conditioning: EMOM-18 alternating

   1. Row 100 meters

   2. 10 Burpees

   3. 5 Front squats

Closer: 4 Rounds for time

   1. 40 DUBS

   2. 30 Russian twists

   3. Farmer carry

* set up dubs and Russian twists at opposite ends of turf

** after you do your dubs, farmer carry to end of turf and do twists. Farmer carry back to do dubs.