Friday, February 12 2021

Strength: Front Squat 

15min. to build up to a Heavy 2 rep Front Squat.

In between Sets Complete 1 of the following: (You pick)

1.) 15 Heavy DB Russian Twists (L+R= 1 rep)

2.) 15 GHD Sit-Ups

3.) 15 Weighted Hanging Knee Raises

Rest 2min. Between Sets. Repeat For 4 Total Sets.

Metcon (AMRAP - Rounds and Reps)

90sec. AMRAP:

6 Cal Assault Bike

6 American KB Swings 70/53 (no dropping from OH)

- 90sec. Rest. Between Rounds

- Repeat For 6 Total Rounds

Start where you left off for each new AMRAP.

Be sure to be moving at an ALL OUT effort for each 90sec. interval!

Ladies - If you need to (the bike is hard for a lot of you), scale the bike to 3 or 4 cals. That way you can keep moving.