MITTWOCH

A. Work for 12 min or 4 rounds

3-5 /side Archer Push-Up Variation

20-30 sec /side Kneeling Anti-rotation hold

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B. Work for 15-20 min

3-5 BB/KB/DB Front Squats with 3 sec. pause at bottom

10-15 /side laying adductor raises

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C. EMOM 12 - 30 sec. work-to-rest

Twisting BS/HK/T2B

Suicide run

Rotating jump variation (pick-one or change it every round)