Warm up
Max Cal Bike 3:00
Max Single Unders or Double Unders 3:00
Max Cal Row/ski/run/versa 3:00
Then..,
90/90 hip rolls x10
Alt Bottom squat reach x10
Then..,
Front Squat
Set 1: 12 LIGHT reps tempo :3down/:3up
Set 2: 10 MODERATE reps tempo :3d/:3u
Set 3: 8 HEAVY reps :3/:3
Set 4: 8 Heavy reps :3/:3
Then..,
30 Rounds For Time:
1 Thruster 95/65
3 Lat Barbell Burpees
5 Toes to bar/ Vups
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