Friday, October 2 2020 

Strength: 3 Set

10 Alt. V-Ups

20 Heel Touches

15 Sit-ups

Metcon: AMRAP 9 

8 Cal Bike 

8 Pull-ups 

10 Alt. DB Lunges 50/35 (two DB’s) 

Into… 

AMRAP 9 

8 Cal Bike 

8 Pull-ups 

10 Close Stance Heel Elevated DB Front Squats (1 DB) 

No rest between AMRAP’s think of this as 18 minutes straight