Thursday, July 16, 2020

Performance:

Every 2:30 for 4 sets
8 Back Squats, build to a single heavy set

For time:
27-21-15-9
Wall Balls, 30/20#
Strict Ring Dips
Bike (Cals)

Intermediate:

Every 2:30 for 4 sets
8 Back Squats, build to a single heavy set

For time:
24-18-12-6
Wall Balls, 20/14
Ring Dips
Bike (Cals)

Fitness:

AMRAP in 8 min
8 Tempo Back Squats, 32×1
45 sec Plank Hold

For time:
20-15-10-5
Wall Balls, 14/10
Box Dips
12 Cal Bike

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