Wednesday, March 20, 2019

Performance:
.
5×5 Back Squat, every 90sec
.
4 Rounds For Time of:
20 Pistols
20 GHD Sit-Ups
20/17cal Row
.
Intermediate:
.
5×5 Back Squat, every 90sec
.
4 Rounds For Time of:
20 Pistols (assisted)
20 GHD Sit-Ups (Parallel)
20/17cal Row
.
Fitness
.
AMRAP in 6min of:
5 Back Squats
15 Glute Bridges
30sec Deadbug Hold
.
4 Rounds For Time of:
30 Air Squats
30 Sit-Ups
18/15 cal Row
.
Burn
.
With a continuously running clock
.
0-10 min
.
Every 2:30 min for 4 sets
10 cals assault bike
20 DB push press
.
10-20 min
.
EMOM for 10 min
20 push-up
10 cals assault bike
.
20-30 min
.
For time:
3 miles assault bike

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