Wednesday 10/4

4 rounds (not for time):

Max reps ring pull-ups

10 Ab wheel roll outs

8-12 Sumo stance KB or DB RDLs

 

then

 

10 minutes:

Odd minutes: 30 KB swings

Even minutes: Rest

 

*Choose a weight that will challenge you.  Attack these sets with fast and aggressive swings. Do not break up the set of 30.

 

Weightlifting:

Rest day