Warm-Up:
6:00 light sled drag
Then
25 Zombie Sit Ups
25 Wall Balls
25/18 Calorie Row Sprint
Strength:
A. Front Squat 5x5 65-70%
Keep Reps Really Fast
MetCon:
4 Sets:
AMRAP 2:00
25/18 Calorie Bike
AMRAP Toes to Bar in time remaining
Rest 2:00
Extra:
3 Rounds:
1 Minute Max Box Step Ups with
Dumbbells in Front Rack
Rest 1:00
Use 50/35 dumbbells to a 20/16
inch box
3 Rounds:
1 Minute Max Box Step Ups with
Dumbbells in Front Rack
Rest 1:00
Use 50/35 dumbbells to a 20/16
inch box
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