Wednesday’s Workout: 7-10-19

Conditioning: “Golden Goose”

Black or Rx: Complete as many rounds and reps as possible in 20 minutes of:

20 Push ups

20 Wall balls 20#/14

20 Ring rows

20 Front racked lunges 95#/65 (total)

20 Calories on the rower

Green or Scaled: Complete as many rounds and reps as possible in 20 minutes of:

10 Assisted push ups

20 Air squats

10 Ring rows

20 Goblet lunges 70#/53 or bodyweight lunges (total)

20 Calories on the rower

Blue or Rx+: Complete as many rounds and reps as possible in 20 minutes of:

10 Handstand push ups

10 Wall Balls 30#/20

10 Ring dips 

10 Front racked lunges 135#/95 (total)

20 Calories on the Air-bike

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