Warm-Up: 0-8
3:00 run/bike
10 Jumping Air Squats
10 Barbell Squats w/ :01 pause (empty bar)
10 Kang Squats (empty bar)
Get Strong: 12-28
Back Squat
In 16:00 Complete
5-5-3-3-3-3-3
Get Fit: 32-50
In 18:00 Complete in Unbroken Sets:
30-24-18-12-6 Wallballs 20/14
50-40-30-20-10 DUs/SUs
15-12-9-6-3 STO 115/75
Calories on Bike in the remaining time
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