10 Rounds

10 Cal Ski, Row or Bike

10 Wall Balls

10 Sit Ups (Rx+ GHD Sit Ups)

:30 Rest

If you want to move a bit, get sweaty and flush out your body, this Recharge Day is a perfect way to do that.

These workouts are to be done “For Completion” which means they are NOT for time and should not be treated as a competition.

They can be used to practice movement patterns and build skill in areas like pacing. The intensity should be low to moderate, and total volume can always be scaled back.

OPTIONAL BODYBUILDING:

Seated Arnold Press 3-4 sets of 10 Seated Arnold Press

Standing DB Lateral Raises 3-4 sets of 10 side Standing DB Lateral Raise

Diamond Pushups 4 sets of 10

Ring Dips or Bench Dips 3 sets of 10

Standing Alternating DB Curl + Single DB Double Head Curl 3 sets of 10