:30 straddle center
:30 straddle right
:30 straddle left
:30 groin stretch
–
:30 Windmill tow touches
:30 Cossack stretch
:30 Wall sit R
:30 Wall sit L
Then..,
complete for time. 12min cap
27-21-15-9
Calories
KBS
Sit ups
rest 5min
Then..,
Back Squat Warmp-up
Set 1: 15 reps light
Set 2: 8 reps at 50%
Then..,
0:00 – 10:00 – Every 2:30 x 4 sets – Back Squat:
6 @ 70%
6 @ 80%
3 @ 90%
1 @ 95%+
Then..,
27-21-15-9 reps
Inverteb BB rows. w/feet elevated
Push jerk 95/65
Heavy Goblet squats 70/53 w/ heels elevated
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