Warm Up: 200 Cal Assault Bike
Front Squats: 5x5 Reps @70-75%
-Then-
Barbell Bulgarian Split Squats: 4x6L/6R
WOD: 4min AMRAP/2min Rest
50ft Handstand Walk
Wall Ball-25 (20#/10ft)
Max Rep Muscle Ups in Remaining Time
-1min Rest-
2 Rounds of: 45sec on/15sec off
Flutter Kicks
Tap Crunches
Russian Twist
Rolling V-Ups
Plank Walkouts
PM Training:
Assault Bike: 200 Cals
GHD Sit Ups: 6 Sets of 20 Reps
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