1. Warm-up
2 Rounds:
:20 Banded Glute Activation
20 Calorie Row
10 Jump Squats
2. Strength
Strict Pull Up or Muscle Up
6×5-10 Reps
3. Met-Con
For Time:
Run 800m
100 Wallballs 20/14lbs
Run 800m
——–Optional——–
4. Bitch WorkÂ
3 Rounds:
AMRAP 3 Minutes
Bike 30/18 Calories
Max Rep Ring Dips in remaining time.
Rest 2:00
5. Interval
3 Rounds:
30 Air Squats
10 Hang Power Snatch 135/95lbs
30 Air Squats
10 Hang Power Snatch
30 Air Squats
Rest 3:00
6. Accessory
Lunge Hold
12 Rounds (6 each side.)
:30 on :30 off
Alternate sides
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