Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

Monday, October 9, 2017

1. Warm Up
Dynamic Drills

2. Prep
3 sets
6 Back Squats
6 Thrusters
6 Burpees

3a. Strength
3×3 Back Squat

3b. Endurance
4 rounds
30 cal assault bike
20 DUs
10 air squat

4. Met Con
EMOM until failure
1 Thrusters 45/35
1 Bar Over Burpee

2 Thrusters 45/35
2 Bar Over Burpee

3 Thrusters 45/35
3 Bar Over Burpee
Continue as high as possible until you are no longer able to complete the set within the minute.

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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