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Monday, June 19, 2017

A: Warm Up
30 Single Arm Overhead Squats

Choose B1 or B2

B1: Strength
Back Squat 3×10
Three working sets begin when the weight gets heavy. Pyramid up in weight. The last set should be the heaviest you can handle for the day.

B2: Cardio
800 m run
rest 1 min
4 min max distance row
rest 1 min
2 min DUs
rest 1 min
1 min assault bike

C: Met Con
Complete for time
60 Calorie Row
60 Box Jump Over
60 Burpees
30 Right arm KB Lunges 53/35
30 Left arm KB Lunges

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