1. Warm-up
3 Steady Rounds:
15 Push Ups
15 Empty Bar Thrusters
2. Strength
Back Squat
3×10 @ 65% of 1RM
3. Met-Con
5 Rounds:
21 Dumbbell Snatch 50/35lbs
9 Burpees to 6″ Target
1 Legless Rope Climb
——–Optional——–
4. Interval
4 Rounds:
AMRAP 2 Minutes
20/12 Calorie Bike
Max Distance Sandbag Carry 200/125lbs
Rest 2:00
5. Bitch Work
5 Rounds:
Run 1 Mile
Rest 3:00
6. Extra
6 Rounds:
Row 250/200m
10 Strict Ring Dips
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