Friday, October 20, 2017

PERFORMANCE
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4×10 Back Squat, Every 3:30
.
AMRAP in 12min of:
21 GHD Sit-Ups
12 Burpee Box Jumps, 24”/20”
.
FITNESS
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Every 3:30, complete 10 Back Squats + 30 Max Cal Assault Bike
.
AMRAP in 12min of:
36 Sit-Ups
12 Burpees
12 Step-Ups
.
FIT CAMP
.
Buy In 1.5miles Assault Bike
4 Rounds of:
20 Russian KB Swings
20 Single Arm Push Press, 10 ea arm
20 Good Mornings with KB on back
Cash Out 1.5miles Assault Bike
.
3 Rounds of, not for time:
15 Hip Extensions
15 Banded Hip Abduction
15 Banded Glute Bridges

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