Warm-up
15 Cals (Easy)
10 Push-ups
10 Cossack Squats
10 Ring Rows
10 Alt Reverse Lunges
Then..,
Front Squat
10:00 – 18:00
Every 2:00 x 9 sets
Sets 1-3 – 5 @ 60-70%
Sets 4-6 – 3 @ 70-80%
Sets 7-9 – 1 @ 80-90
Then..,
Teams of 2
AMRAP in 22min
50/40 cal bike
25 synchro burpees
100 double Unders / 150 single unders (each)
25 DB Squat clean thrusters 50/35’s
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