Wednesday

A.

3×4 Z press

B.

3×8-12 bent over barbell rows

C.

three sets, each set for time, start a new set every 7 mins:

400m run

push press (reps as below)

15 burpee box jumps

set 1 – 18 reps at 135/95

set 2 – 21 reps at 115/75

set 3 – 24 reps at 95/65