W.U. 5 Mins Foam Roll on your own
Group: 2 rounds of
- :60 sec Jump Rope or DU Practice
- :30 sec Lunges
- :30 sec Mountain Climbers
Strength: 3 rounds of
- Bulgarian Split Squats w/Front Rack 45/35/15 (15,12,10)
- Explosive Jump Squats (10,10,10)
RESET
- 5 sets of 3 reps with a Pausing Deadlift, 2 sec @ the knee.
- M: 135/95/65
- W: 95/65/45
W.O.D 10 Min AMRAP of
- Wall Ball x 2
- Burpees x 2
*Each rounds increase the WB by 2 reps and the Burpees by 1 rep from the established starting point
REST 1 min
5 min Clock, MAX Calories on bike
- Min 1: WORK
- Min 2: REST
- Min 3: WORK
- Min 4: REST
- Min 5: WORK
