Wednesday

1. Squat
Work up to a single heavy Back Squat
2. Rowing
Row 5 mins for max meters
Rest 5 mins
Row 3 mins for max meters
Rest 3 mins
Row 1 min for max meters
3. Gymnastics
1-2-3-4-5-6-7 unbroken Muscle ups (Ring or Bar) or do Dips to Scale