Week 3 of 4: Wednesday

Prep
For Time
400 Meter Run
50 Air Squats
20 Burpee Pull-ups

Strength
Deadlifts
Sets of 12, 10, 8, 8

Conditioning
8-Minute AMRAP
20 Calorie Row
8 Dumbbell Burpee Step-ups (50/35)(24/20)*
8 Chest-to-Bar Pull-ups
*Use 1 Dumbbell

Conditioning
5000 Meter Easy Row

Core
Ab Rollouts
4 Sets of 15-20

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