if you missed Monday or Tuesday competition programming; do that today.
If not:
A) 1o00 m row+1000m run+100 dubs+20 muscle ups+100 dubs+1000 m run+1000m row
-keep all cardio elements well below redline. Breathe in through nose; out through the mouth.
B)5×5 box squat
Building each set
C) 100 yard walking lunge. Carry something. Put it down no more than 3x.