Warm-Up:

15-12-9:
Calorie Bike or Row

After each round, complete…
5 Wall Squats
10 Pushups
15 Abmat Situps

Strength:

Power Clean
Build to your heaviest 4 touch and go.

Conditioning:

“Three Wheels” Part #1

AMRAP 3:00
10/7 Calorie Assault Bike
12 Power Cleans (115/80)

Rest 3:00

“Three Wheels” Part #2

AMRAP 3:00
10/7 Calorie Assault Bike
8 Power Cleans (135/95)

Rest 3:00

“Three Wheels” Part #3

AMRAP 3:00
10/7 Calorie Assault Bike
4 Power Cleans (165/110)

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