WEDNESDAY WORKOUT

Strength work, but with a speed component...

STRENGTH:
Back Squat 5RM w/ a catch...
* You will have just TWENTY SECONDS to complete all five reps each set so speed is important on this one...

You will have 5 total rounds to get your best 5RM load that is finished in under 20 seconds...

You will get PRECISELY 2:40 rest between each round...

Take 2 sets to work up to around 65-70% of your best 1RM and go from there...

WORKOUT:
Every minute on the minute for 12 minutes perform the following:
1st minute - 200-250m Row (Pick a distance you can finish in 45-55 seconds)
2nd minute - 10 STRICT Knees 2 Elbow
3rd minute - :30 Ring Dip Hold (Scale to bent arm push up hold, if needed) / :30 Handstand Hold
(Alternate between holding movements every OTHER 3 minute cycle)

Keep running through this pattern for all 12 minutes...

POST YOUR BEST LOAD & ROW TIMES TO COMMENTS