2min row/bike then……….
Get 3rds done quickly
50’ Walking lunges (down/back x2)
10 Up downs
10 Squat jumps
Then…
Back Squat
Every 2:00 x 5 (week 3 of 3)
3 Back squats @ 80-85% of your 1rm
Then…
For time:
Buy in:
50/40 Cal bike
Directly into
5 Rounds:
12 Wall-Balls
9 Hang power cleans 115/75
6 Toe to bar
Goal: Sub 16min
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