Workout for Wednesday, September 15th

At Home Workout

Warmup:
6:00 moderate pace:
30 jumps w/heels to ground
10 Sumo squats
30 Shoulder taps (15 ea side)
10 Crunches

4 Rounds:
5 Strict Press + 5 Push press ea arm
10 SL Romanian Deadlift ea leg

Part B:
For Time:
30 Sumo Deadlift High pull
10 Single Arm Thruster ea arm
20 Sumo Deadlift High Pull
20 Single Arm Thruster ea arm
10 Sumo Deadlift High Pull
30 Single Arm thruster ea arm

Gym Workout

Test #2: (40:00 Cap)
For Time:
300 DU / 600 SU
2K Row
1 Mile Run

Optional Part B:
3 Rounds:
ME Weighted Plank from forearms
12 SA KB Oblique Crunch ea side
12 Strict K2C