Amrap 12– alt rd 1:1
200m run
20 abmat sit-ups
Rest 2
Alt rds amrap 12- Alt 1:1
200m row/bike/ski
10 Hand release pushups
10 Air squats
Then..,
Back Squats
5 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 2min. Between Sets
*Use a 40X0 Tempo.
Then..,
Calves:
10 Rounds:
20sec. of Empty bar Calf Raises
10sec. Hold at the top
*try to shoot for the same number of reps each round on the raises.
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