Set 1: 20 reps band asst
Set 2: 10 reps BW or Band asst
Set 3: 8 reps weighted or band asst
Set 4: 8 reps weighted
Set 5: 5 reps weighted into 5 BW into max reps band asst.
Then..,
AMRAP 7:
10 Cal Bike
50 Double Unders
Rest 3min
AMRAP 7:
15 Cal Row
10 Slam balls 30/20s. Dball
rest 3min
AMRAP 7:
200m run
12 weighted situps
Every 2:00 x 3
20 Heavy DB chest support rows incline.
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