Wednesday 250409

Warm-Up: 0-8
2 Rounds
:60 Bike/200m Run
20 Plank Shoulder Taps
10 Ring Rows or Pull Ups
10 Push-Ups

Get Fit: 12-28
EMOM 16
12 Calorie Bike/1000m Run
10 Alt Front Rack Lunges135/95
15 Sit-Ups
Rotate OTM

Get Strong: 35-50
Back Squat
10:00 to build to a 5 RM, then take 50% of that and perform a 20 rep set.

We will be building a 20 rep max over the next several week (Wed-Sun)